Mon: 25-30' cross trainer + drills/jumps
Tue: endurance session + strides, ex 100/50/100 warm up strides, 2x3x400 intervals w 2-3 rest, 3x120 cool down strides, core
Wed: 25-30' cross trainer + drills/jumps
Thu: sprint session + strides, 3x50 warm up strides, 80/100/120/100/80 sprints, 3x120 cool down strides, core, some drills/jumps over hurdles. Later when near first race: 30/40/50/60/70 curve sprints
Fri: total easy day, 15-20' bike easy
Sat: endurance session + strides, 100/50/100 warm up stries, 3x3x200 intervals w 30s/5 min rest, 3x120 cool down strides, core
Sun: sprint session + strides, alternating 3x3x60 flyes and small hurdle sprints or 150/200/250/200/150 sprints and block starts, later near race start it is Event Runs
easy weights upper body done 2-3x mon, wed, fri
weights lower body 1x every sunday
core on session days tue, thu, sat
First race 400+800 the first two weeks of june