Week 4 : 3/6-3/12

Track workout 1 (Monday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Stick - 6x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Wednesday/Thursday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 6x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Conditioning workout
Full dynamic warmup
Bike/Elliptical/Whatever - 2o min of 20s hard/40s easy