1. Stadium runs x 12 2. Hill runs x 12

35:00

1. Warm‑up: jog 2 laps 2. Flexibility Exercises 3. 150 x 75 x 50 x 50 x 75 x 150 pace at 70% Rest is 5 mins Cool down

1. Warm‑up: 1 mile cross country run 2. Flexibility exercises 3. 600‑400‑200‑400‑600 Guys=Pacing is 32 sec pace per 200 meters. Rest 5 is minutes Ladies=Pacing is 36 sec pace per 200 meters. Rest 5 is minutes 4. Cool down 1mile

1. Warm‑up: In-And-Outs: 2. A) Stride the full curve-Then jog 50 meters on the straight-Then walk 50 meters on the straight-Then repeat the process again for a total of four times. 3. Flexibility exercises 4. 4 x 5 minute runs Rest is 3mins Cool down jog 2 laps

1. Warm‑up: 2 laps at a much faster pace at about 35-45% 2. Flexibility exercises and Speed Drills 3. 10 x 200 Men=Speed 30-35 sec. Rest 3 minutes 10 x 200 Women=Speed 35-37 sec. Rest 3 minutes 4. Cool down: 3 laps

1. Warm‑up: 4 laps 2. Flexibility Exercises and Speed Drills 3. 1 min runs x 12 (Stride a nice pace for 100m or 100 yds. Can be done on a football field. You must travel down and then back to the line that you started at. Once 1 minute has elapsed repeat the run. When you get to 6 reps take a 5 min break. Then finish the other 6 reps.) Cool down with 2 laps.

1. Stadium runs x 12 2. Hill runs x 12