Monday 12/22

Heavy Speed Endurance (55/300/500)
Heavy Technique (Hurdlers)**

WARM‑UP (All Athletes)

• Stretch

• Dynamic mobility (hips, hamstrings, quads, ankles)

• A‑skips, B‑skips, straight‑leg bounds

• 2×20m buildups

• 2×30m accelerations

55m SPRINTERS 

Main Work (Speed Endurance)

• 3×150m @ 85–90% (full recovery)

• 2×120m @ 90%

• 1×80m fast but relaxed

• Block Work

300m SPRINTERS

Main Work (Speed Endurance)

• 2×200m @ 90%

• 2×150m @ 90%

• 1×120m @ 85%

500m SPRINTERS

Main Work (Speed Endurance)

• 1×300m @ 90%

• 2×200m @ 85–90%

• 1×150m @ 85%

55m HURDLERS 

HEAVY TECHNIQUE DAY

Technique 

• Lead‑leg drill: 3×10

• Trail‑leg drill: 3×10

• Walk‑overs: 2×5 hurdles

• 3‑step walk‑in technique: 4×3 hurdles @ 50–60%

Main Work

• 5×1 hurdle @ race height (clean takeoff + fast trail)

• 2×3 hurdles @ 70%