Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: A-skips, B-skips, high knees, butt kicks
- 3 x 60m build-ups to 85% effort
Main Workout (40 min)
- Ladder workout:
- 100m at 80% → 1 min rest
- 200m at 80% → 2 min rest
- 300m at 75% → 3 min rest
- 200m at 80% → 2 min rest
- 100m at 85% → done
- Walk recovery between each rep — no sitting
- Bonus (if time):
- 4 x 50m acceleration sprints — start at jog, finish at full speed
Cool-Down (10 min)
- 2 laps easy walk
- Extended static stretches: hamstrings, quads, hip flexors, calves, glutes
- Discussion: why speed endurance matters for both sprinters and distance runners