Lauryn Williams' Guide To Champion Sprint Training: Week 2

WEEK 2

Monday

• Warm-up A
• Multi Throws: BLF 2x6
• Multi Jumps: 3/5/10 step bounds x4
• 5x10m, 5x20m, 5x30m 3 minutes between reps, 6 sets
• 400m cool down with static stretch

Tuesday

• Warm-up B
• 100m+100m+100m
• 100m+100m+100m+100m
• 100m+200m+100m
• 100m+100m+200m (+50m walk/3 min recovery)
• General stretching
• 800m cool down with static stretch

Wednesday

• Hurricane Warm-up
• Cool down with static stretch

Thursday

• Green Warm-up
• 4x 4x100m @60% race pace (1 min rest/3 sets)
• 400m cool down with static Stretch

Friday

• Warm-up B
• 6x100m SLB for distance with 90 seconds rest
• General strength

Saturday

• Off

Sunday

• Rest