I'm on the run, from my life

Track Workout

Pre-work out, pushed Keegan's car out of the snow, he decided he was going to drift in a snow bank, it almost worked. I don't fault his logic or intentions.

Pure speed work:
Do the following 5 times:

1. 40m - full speed
2. slow walk back to starting line
3. side ab bridge - 30 seconds each side
4. bird dog exercise - 4 reps each side (hold for a second or two -http://www.youtube.com/watch?v=L1kranTPgxI&feature=related)

After the speed work, take a 3 minute water break.

Endurance work:
Time goals:
100m - 13 to 15 sec
200m - 30 to 35 sec
400m - 70 to 80 sec

1 x 200 meter. 75 seconds rest - do this to get your legs loose
2 x 400 meter. 90 seconds rest. 3 min rest at end.
4 x 200 meter. 75 seconds rest after reps. 3 min rest after set
2 x 400 meter. 90 seconds rest / 90 seconds rest.
2 x 100 meter. 60 seconds / done.