April 9 Workout:

 

Groups 1&2:

Warm up 1/4 mile jog

400m, 200m, 100m, 100m @ 80% effort with rest between intervals

Standing long jump 3-5 times

Cool down 1/4 mile jog

Stretch

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Groups 3&4:

Warm up 1/2 mile jog

400m, 200m, 200m, 200m, 100m @ 80% effort with rest between intervals

Standing long jump 3-5 times

Cool down 1/2 mile jog

Stretch

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Groups 3&4 distance runners:

Warm up 1 mile jog

200m, 400m, 600m, 400m, 200m @ 80% effort with rest between intervals

Standing long jump 3-5 times

Cool down 1 mile jog

Stretch

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