May 7 Workout

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Groups 1 & 2:  3/4 mile warm up jog, 8 x 100m (sprint 100m, walk back to start, sprint 100m, etc.--keep times consistent for each 100m sprint), 2 sets of 10 burpees, 1 minute plank, 1 set of 10 lunges for each leg, 1/2 mile cool down jog, Stretch.

 

Groups 3 & 4:

3/4 mile warm up jog, 10 x 100m (sprint 100m, walk back to start, sprint 100m, etc.--keep times consistent for each 100m sprint), 2 sets of 10 burpees, 1 minute plank, 1 set of 10 lunges for each leg, 1/2 mile cool down jog, Stretch.

 

Groups 3 and 4 distance runners:  1 mile jog warm-up, 150m, 300m, 150m, 300m, 150m, 300m sprints with rest in between each interval; 2 sets of 10 burpees, 1 minute plank, 1 set of 10 lunges for each leg, 1 mile cool down jog, Stretch.

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