Race Simulation 1200
Warm Up 400 every 4th length kick choice. MS: 2 rounds of... (100 FAST get out speed. 20"rest. 50 FAST- hang on the feet in front! 10"rest. 2x100 middle of race pace effort on 15" rest. 100 very easy.) Cool Down NoneRace Simulation 2600
400 every 4th length kick choice. 2x200 odds 25really fast/25really easy fist on 4 red line rest. MS: 2 rounds of... (200 FAST get out speed. 20"rest. 100 FAST- hang on the feet in front! 10"rest. 2x200 middle of race pace effort on 3 red line rest. 200 very easy.)Race Simulation 5000
600 every 4th length kick choice.
6x200 odds 25really fast/25really easy fist on 3', evens 50drill/50build on 3 red line rest.
MS: 2 rounds of...
(300 FAST get out speed. 30"rest.
200 FAST one gear slower-drop the runners! 20"rest.
100 FAST- hang on the feet in front! 10"rest.
2x400 threshold on 5:20.
200 very easy.)