the schedule over the summer has mostly been this
monday: 10x long hills, 6x100m strides
tuesday: 6×150 buildups, 6x50m strides
wednesday: (75-85%)350, 250, 150 repeat 2x, 6x50m strides
thursday: (done at full speed)40m, 60m, 80m repeat 3x,
6x50m strides
friday: relay passes, 3x40m block starts, 3x60m block starts, 3x80m block starts
at my high school coaching is terrible and i cant remember most of the “workouts”. I’ll be training with two fellow runners and possible my indoor coach. hope thats what you were looking for…..