Lauryn Williams' Guide To Champion Sprint Training: Week 2

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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


Week 2 Workouts | Warm-Up Reference Sheet
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