FOR 800M RUNNERS
DAY1:
JOG 7 MINS
STRETCH
4X100M STRIDING
4X300M AT 21-22 SEC PER 100 BEF EACH RUN JOG WALK 3-4 MINS
COOL DOWN JOG 10MINS
DAY2:
JOG 7 MINS
STRETCH
5X100M STRIDING
RUN 2 MINS WALK 2 MINS,REPEAT 4-5 TIMES
JOG 7 MINS
FOR SPRINTERS/400M
4X200M AT 33-36SEC,BEF EACH 3MINS REST,AFTER 2 X REST 10MINS
4X100M AT 92-93% BEFORE EACH WALK 2MINS
PLEASE DO THE TRNG THAT COACH GIVE!IT WILL BENEFIT(:
