Indoor Workouts

Endurance Days Workouts:

•     Warm-up: 2 Laps + dynamic stretches + static stretches (individual as needed) + hurdle stretches

•         Main Workout

  • •     2 x 150m at 90% effort (3 minute rest between reps)

    •     4 x 200m at 85% effort (2 minute rest between reps)

    •     2 x 300m at 80% effort (3 minute rest between reps)

    •     5-minute rest between sets

    •     Endurance Day Plyos

    •     Cool Down
      
      

Speed Days Workouts:

•     Warm-up: 2 Laps + dynamic stretches + static stretches (individual as needed) + hurdle stretches

•         Main Workout

  • •     5 x 30m block starts (full recovery between, ~10 minutes)

    •     5 x flying 30s around the curve (2-3 minutes rest, ~10-12 minutes)

    •     5 x 100m at 100% effort (90-second recovery, ~15 minutes)

    •     Speed Day Plyos

    •     Cool Down

Endurance Days Workouts:

•     Warm-up: 2 lap warm-up + dynamic stretches + static stretches (individual as needed) + 1 short course

•         Main Workout 

  • •     5 x 800m at threshold pace (3 minutes rest between)

    •     5 minute rest between sets

    •     2 x 1000m at 1-mile pace (3 minute rest between)

    •     Endurance Day Plyos

    •     Cool Down
      
      

Speed Days Workouts:

•     Warm-up: 2 lap warm-up + dynamic stretches + static stretches (individual as needed) + hurdle stretches

•         Main Workout 

  • • •     5 x 300m at 45-55 sec pace (dependent on skills level) with (1.5 to 3 minutes rest between reps) keep pace the same through all 6

        • •     5 minute rest between sets

      •     2 x 500m at 800m pace (3 minutes rest between reps)

      •     Speed Day Plyos

      •     Cool Down

Technical Workouts:

    Warm-up: 800m jog + dynamic stretching

        Main Workout 

•    Long Jump & Triple Jump

  • • 3 Straight through from mark

    • 3 Jump over hurdle (in sand) into pit

    • 3 Jump over hurdle (at edge of pit)

    • 3 Short run up and jump over hurdle (in sand) into pit

    • 3 Short run up and jump over hurdle (at edge of pit) into pit

    • 3 Short run ups and jump over hurdle (hurdle at foul line) into pit

•     Long Jump: 3 full approaches with jumps

•     Triple Jump: Drills for hop, step, jump phases + 3 full attempts

•     High Jump: Approach drills + 6-8 attempts focusing on form

    Skill Development: Plyometric exercises, flexibility, and core strength.

    Cool Down

Warm-up: 1-mile easy jog + dynamic stretches + hurdle stretches

        Main Workout 

•     For Sprinters: 100m + 150m + 200m + 200m + 150m + 100m (80%)

•     For Distance: 400m + 600m + 800m + 600m + 400m (80%)

•     Cool Down

  • •         1 Mile easy jog

    •         Mobility

    •         Stretching and Rolling