July Sprints and double-under/triple-under Challenge
Do 9 sets of sprints on 9 different days (3 of each sprint distance) throughout the month. Sprints may not be done on consecutive days, so space them out! Time yourself on the sprints. Attempt to find a pace for each sprint distance that is the fastest pace that you can maintain for all the sets in the workout. Do not go “all out” on the last sprint of the workout; just try to hit the same pace (the risk of injury outweighs the benefit of the boost to your ego…). Record your times and compare them to the times later in the month
On the non-sprint days, grab your jump rope and do double-unders or triple-unders: your choice. The number of DUs = 10 x date, or the number of TUs = 4 x date.
Sprint Days 1, 4, & 7) 9x100m: 3 warm up sets/6 working sets, rest as needed between sprints
Sprint Days 2, 5, & 8) 8x200m: 2 warm up sets/6 working sets, rest as needed between sprints
Sprint Days 3, 6, & 9) 5x400m: 1 warm up set/4 working sets, rest as needed between sprints
If you want to do sprints here at the box, feel free to use the following maps. If you are doing them at home and want a good mapping tool, check out www.mapmyrun.com