THE CLASSES STRETCH AND DO AB'S AND JUMP ROPE WORKOUTS BEFORE
EACH RUN DAY.
 

WEEKLY RUNNING SCHUDLE
WEEK 1- 1x800, 2x400 / 6x400
WEEK 2- 2x800, 3x400
WEEK 3- 8x300
WEEK 4- 4x200, 8x110, 6x40
WEEK 5- 4x200, 8x110, 8x40                                                                                                                                                                                            WEEK 6- 2x200, 10x110, 8x40
WEEK 7- 2x200, 10x110, 10x40
WEEK 8- TEST MILE RUN
WEEK 9- 1x800, 3x400 / 6x400
WEEK 10 2x800, 3x400
WEEK 11- 8x300
WEEK 12- 4x200, 6x110, 6x40
WEEK 13- 4x200, 8x110, 6x40
WEEK 14- 4x200, 8x110, 8x40
WEEK 15- 2x200, 10x110, 8x40
WEEK 16- 2X200, 10X110, 10X40
WEEK 17- TEST MILE RUN
WEEK 18- FINAL EXAM

THE CLASSES STRETCH AND DO AN AB WORKOUT BEFORE EACH LIFT DAY

WEEKLY LIFTING SCHEDULE
WEEK 1- Technique
WEEK 2- 70% x5x10
WEEK 3- 75% x5x8
WEEK 4- 80% x5x6
WEEK 5- 85% x4x5
WEEK 6- 90% x3x3
WEEK 7- 95% x3x2
WEEK 8- MAX
WEEK 9- 70% x5x10
WEEK 10- 75% x5x8
WEEK 11- 80% x5x6
WEEK 12- 83% x4x6
WEEK 13- 85% x4x5
WEEK 14- 88% x3x5
WEEK 15- 90% x3x3
WEEK 16- 95% x3x2
WEEK 17- MAX
WEEK 18- FINAL EXAM