Week 13: 4/15-4/21

SUNDAY - Rest

MONDAY - Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

TUESDAY - Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.


WEDNESDAY - Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start) (rest 8 minutes between sets)
Go lift (Upper body only)

THURSDAY - Pickup

Friday - Rest