JIM MORTON

TEL.NO.01294 276889

JOHN McGARRY

TEL.NO. 01294 211930

THIS IS A TRAINING PROGRAM FOR THE 100/200METRES EVENT

If you have not exercised recently, please consult your doctor for a check up.
This schedule is a guide to assist in running the 100m/200m event, however, it is not cast in stone and you should always listen to your own body and accommodate the schedule to suit your fitness level. Train at your own level and never do a specific session if you are ill or suffering from injury, success comes from continuity of training and the ability to keep going not to rush ahead and end up injured.

SUN	MON	TUE	WED	THU	FRI	SAT
Weights or hills	2 miles easy	Track Session	Circuits	2 miles easy	Track Session	Rest

Track Sessions
12 x 80m walk back recovery
8 x 150m walk back recovery
4 x 2 laps fartlek 3 minutes recovery
6 x 200m with 3 minutes recovery
All track sessions to be run in racing flats/trainers not SPIKES
All track sessions should begin with a 1 mile warm up, stretching exercises, sprint drills and finish with a 1 mile warm down.

Hill Session
8 x 150m hills - jog back recovery