Day 1- Run 1 mile, rest 5 mins.
Sprint 4x 100 yards with 30 sec rest in between
Day 2- Run half mile, rest 2.5 mins.
Sprint 4x 220 yards, rest 30 secs in between
Day 3-Run 440 yards, rest 2 min
Sprint 8x 220 yards, rest 1 min in between
Day 4- Jog 2 miles
Day 5- Run 1 mile for time
Day 6- Jog half mile, run 1/2 mile
Day 7- Sprint 8x 100 yards, rest 30 secs in between
Day 8- Jog 1/2 mile, run 1/2 mile
Day 9- Run 1 mile for time
Day 10- Run 1 mile
Day 11- Run 2 miles
Day 12- Sprint 8x 220 yards, rest 30 secs in between
Day 13- Sprint 6x 220 yards, rest 30 secs in between
Day 14- Sprint 8x 100 yards, rest 30 secs in between
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Last October I got about halfway through this program before I stopped. My wind increased DRAMATICALLY. I just wouldn't get fatigued at all when rolling in class.
This is phase I in turning up the training (along with KBs every other day).
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