Week 12: 5/1-5/7

Sunday:
Full dynamic warmup
30x100m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)
Pushups - 3xMax (1.5 min rest)

Monday:
Off

Tuesday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 10 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift (No heavy lower)

Wednesday:
Full dynamic warmup
25x60m (1 min cycle) - EASY
(On grass, BAREFOOT. These are strides at 3/4 speed)

Thursday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)

Friday (early AM):
3x(Full dynamic warmup)