Lauryn Williams' Guide To Champion Sprint Training: Week 3

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WEEK 3

Monday

  • Warm-up A
  • Multi Throws: 2x6 (4k)
  • 4x30m, 1x50m, 1x60m from 3-point stance
  • Weights
  • Pillar Strength: Ace x60
  • 400m cool down with static stretch

Tuesday

  • Warm-up B
  • 3x150m with 1 min recovery, 100m with 5 min recovery
  • 4x100m strides
  • 400m jog
  • Static stretch

Wednesday

  • Warm-up C
  • Little hurdle drills
  • 400m cool down with static Stretch

Thursday

  • Continuous Warm-up
  • 4x30m from 3-point stance
  • 4-5x 20m/10m/20m/10m/20m with 6 min rest between reps
  • 4x100m strides
  • 400m jog
  • Static stretch

Friday

  • Warm-up B
  • 2 x 3 x 30m sled pulls
  • 50m ALB for distance
  • 400m jog
  • Static stretch

Saturday

  • Green Warm-up
  • 4 x 4 x 60m 45" reps with 3 min recovery between sets
  • Medicine ball circuit
  • 400m jog
  • Static stretch

Sunday

  • Rest


Week 3 Workouts | Warm-Up Reference Sheet
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