Sprint Training in July - Sample NCAA Division I Running Schedule

Day  1 - Sprint Drills  + 6 x 150m with walk back rest + 10 – 15 min of stretching afterward

Day  2  - Hurdle Mobility – Static 2 x 7h (you can use “air” hurdles!) + Fartlek (2 min running easy; 10 x 1 min on / 30 seconds easy; 3 min easy

Day  3 - 1  Hour of recreation – (e.g. basketball, swim, squash, tennis, bike)  + 10 – 15 min of stretching afterward

Day  4 - Sprint Drills,  6 x 15m + 6 x 150m with walk back rest + In-Place Jumps – 2 x 10 (THINK about landing flat-footed!) + Hurdle Mobility – 2 x 8h

Day   5  - 7 x 120 (rest 1 minute ) + 10 – 15 min of stretching afterward

Day 6 & 7 - rest