Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: leg swings, walking lunges, A-skips
- 2 x 100m strides at 75% effort
Main Workout (40 min)
- Sprint strategy (15 min):
- Lane positioning — staggered starts, running the curve
- Practice 200m with proper curve technique — lean into the turn
- Finish line lean — practice dipping at the line
- Distance strategy (15 min):
- Tactical positioning — when to lead vs. sit behind
- The kick — practice final 100m surge in an 800m
- Practice 800m with a planned move at 600m mark
- Heat simulation (10 min):
- Simulated 100m heats — react to gun, race others in the heat
- Discuss what went well and adjustments for next time
Cool-Down (10 min)
- 1 lap easy jog
- Static stretches: full body
- Mental preparation talk — visualization, staying calm before races