Week 6: 3/3-3/9

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Track workout 2:
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 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 5: 2/24-3/2

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

Track workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (1 min cycle, jog back to start)
(rest 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 4: 2/17-2/23

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

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

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult


If you are going to Stanford, you should do Sprint+Lift on Monday and Wednesday, and conditioning on Tuesday.