What do you all think of these workouts?

- Tape drills are supposed to be run with marks set out in sets of 5 five to simulate stride pattern for the race. Walk back recovery is used. (tempo)
- Diagonals are done on the field where you run from one corner to the other corner and shuffle across then endzone to the other corner then going running to the next one. (tempo)
- Turnarounds are when you run 60m and however long it takes you to slow down is your rest as you walk back to the line to go again. (tempo)
- Ins and outs are walk back recovery.
- Circuit/Cross training is anything with minimal impact. Pool, bike, etc.
- Hurdle pushes are where you get into a stance like you are in the blocks and you push the hurdle.

Monday: 15x100m Tape Drills

Tuesday: 15xDiagonals

Wednesday: 3x5x60m Turnarounds

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 15xDiagonals

Wednesday: 3x5x60m Turnarounds

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 15xDiagonals

Wednesday: 3x5x60m Turnarounds

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics II

Tuesday: 15xDiagonals

Wednesday: 3x5x60m Turnarounds

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 3x5x30m hurdle pushes & Plyometrics II

Wednesday: 20 minute tempo run

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics I

Monday: 15x100m Tape Drills

Tuesday: 3x5x30m hurdle pushes & Plyometrics II

Wednesday: 20 minute tempo run

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics I

Monday: 15x100m Tape Drills

Tuesday: 3x5x30m hurdle pushes & Plyometrics II

Wednesday: 20 minute tempo run

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics I

Tuesday: 3x5x30m hurdle pushes & Plyometrics II

Wednesday: 20 minute tempo run

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 15x30m Tape Drills & Plyometrics I

Monday: 15x100m Tape Drills

Tuesday: 8x200m Hills

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 8x200m Hills

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 8x200m Hills

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics II

Tuesday: 8x200m Hills

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x150m Ins and Outs

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 20 minute tempo run

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x200m Hills

Friday: Circuit/Cross Training

Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 15xDiagonals

Wednesday: 15x60m Sprints & Plyometrics I

Thursday: 10x200m Hills

Friday: Circuit/Cross Training

Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 20 minute tempo run

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x200m Hills

Friday: Circuit/Cross Training

Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 20 minute tempo run

Wednesday: 15x60m Tape Drills and Plyometrics I

Thursday: 10x200m Hills

Friday: Circuit/Cross Training

Saturday: 10x70m Ins and Outs and Plyometrics II

Monday: 15x100m Tape Drills

Tuesday: 3x400m w/12 minutes recovery

Wednesday: Circuit/Cross Training

Thursday: 15x60m Tape Drills and Plyometrics II

Friday: 8x200m hills

Saturday: 15x30m and Plyometrics I

Monday: 15x100m Tape Drills

Tuesday: 3x400m w/12 minutes recovery

Wednesday: Circuit/Cross Training

Thursday: 15x60m Tape Drills and Plyometrics II

Friday: 8x200m hills

Saturday: 15x30m and Plyometrics

Monday: 15x100m Tape Drills

Tuesday: 3x400m w/12 minutes recovery

Wednesday: Circuit/Cross Training

Thursday: 15x60m Tape Drills and Plyometrics II

Friday: 8x200m hills

Saturday: 15x30m and Plyometrics I

Monday: 15x100m Tape Drills

Tuesday: 3x400m w/12 minutes recovery

Wednesday: Circuit/Cross Training

Thursday: 15x60m Tape Drills and Plyometrics II

Friday: 8x200m hills

Saturday: 15x30m and Plyometrics I

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets

Tuesday: 20 minute tempo run

Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I

Thursday: 4x350m w/10 minutes rest

Friday: Circuit/Cross Training

Saturday: 10x30m Ins and Outs and Plyometrics II

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets

Tuesday: 15xDiagonals

Wednesday: 5x50m sleds and 5x30m sleds then Plyometrics II

Thursday: 4x350m w/10 minutes rest

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics I

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets

Tuesday: 20 minute tempo run

Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I

Thursday: 4x350m w/10 minutes rest

Friday: Circuit/Cross Training

Saturday: 10x30m Ins and Outs and Plyometrics II

Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets

Tuesday: 15xDiagonals

Wednesday: 5x50m sleds and 5x30m sleds then Plyometrics II

Thursday: 4x350m w/10 minutes rest

Friday: Circuit/Cross Training

Saturday: 10x80m Ins and Outs and Plyometrics I

Monday: 12x20m-40m/starts/resistance/open

Tuesday: 6x100m-150m w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 8x30m-40m/starts/flys

Friday: 10x50m tape drills/plyometrics II-III

Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Monday: 12x20m-40m/starts/resistance/open

Tuesday: 6x100m-150m w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 8x30m-40m/starts/flys

Friday: 10x50m tape drills/plyometrics II-III

Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Monday: 12x20m-40m/starts/resistance/open

Tuesday: 6x100m-150m w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 8x30m-40m/starts/flys

Friday: 10x50m tape drills/plyometrics II-III

Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Tuesday: 6x100m-150m w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 8x30m-40m/starts/flys

Friday: 10x50m tape drills/plyometrics II-III

Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Monday: 4-8x20m-40m/starts/4-5x30-50m open

Tuesday: 6-8x150 w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 4-5x20-40m starts/4-5 x 30m flys

Friday: 10x50m tape drills/Plyometrics II-III

Saturday: 8x100m-120m or 8x55m hurdle pushes

Monday: 4-8x20m-40m/starts/4-5x30-50m open

Tuesday: 6-8x150 w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 4-5x20-40m starts/4-5 x 30m flys

Friday: 10x50m tape drills/Plyometrics II-III

Saturday: 8x100m-120m or 8x55m hurdle pushes

Monday: 4-8x20m-40m/starts/4-5x30-50m open

Tuesday: 6-8x150 w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 4-5x20-40m starts/4-5 x 30m flys

Friday: 10x50m tape drills/Plyometrics II-III

Saturday: 8x100m-120m or 8x55m hurdle pushes

Tuesday: 6-8x150 w/walk back recovery

Wednesday: Hurdle Mobility/Plyometrics I

Thursday: 4-5x20-40m starts/4-5 x 30m flys

Friday: 10x50m tape drills/Plyometrics II-III

Saturday: 8x100m-120m or 8x55m hurdle pushes

Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m

Tuesday: 6x200m @23-25/Plyometrics III

Wednesday: Hurdle Mobility/Recovery

Thursday: 5x30m starts/Plyometrics I/5x30m overspeed

Friday: Rest or 10x50m tape drills

Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m

Tuesday: 6x200m @23-25/Plyometrics III

Wednesday: Hurdle Mobility/Recovery

Thursday: 5x30m starts/Plyometrics I/5x30m overspeed

Friday: Rest or 10x50m tape drills

Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m

Tuesday: 6x200m @23-25/Plyometrics III

Wednesday: Hurdle Mobility/Recovery

Thursday: 5x30m starts/Plyometrics I/5x30m overspeed

Friday: Rest or 10x50m tape drills

Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Tuesday: 6x200m @23-25/Plyometrics III

Wednesday: Hurdle Mobility/Recovery

Thursday: 5x30m starts/Plyometrics I/5x30m overspeed

Friday: Rest or 10x50m tape drills

Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Plyometrics I: High knees bleachers x 5, Double leg hops x 5, Single leg bleacher hops-Left x 3, Single leg bleacher hops-right x 3, Alternating speed bounds x 4

Plyometrics II: Single leg hops left/right x 30-40m forward and back, Hurdle hops 1x10, Standing Triple jump 1x10, Standing long jump 1x10, Single leg long jump-left 1x5, Single leg long jump-right 1x5.

Plyometrics III: Vertical jumps, Box jumps, dorsiflex walk, Heel raise walk, Lateral hops.

Starts: Add key reaction drill resistance drills.