Day Workout Monday 24 Yard Shuttle Runs Place two cones 24 yards apart. Run between the cones and back three times in 30 seconds. Take a 30-second break and repeat five times. Take a 3-minute break and repeat two more sets of five runs. Tuesday Sprint Ladder 100m sprint at 13 to 17 seconds 1-minute rest 200m sprint at 27-33 seconds 2-minute rest 300m sprint at 44-50 seconds 3-minute rest Run 400m between 59 and 71 seconds 4-minute break 300m sprint at 44-50 seconds 3-minute rest 200m sprint at 27-33 seconds 2-minute rest 100m sprint at 13 to 17 seconds 1-minute rest Wednesday Rest Thursday Back Track Run Run for 25 minutes at an easy pace. At the end of the 25 minutes, run back to where you started and aim to get back to your starting position in 17 minutes or less. Friday 30 Minute Run Perform an easy, 30-minute run. Saturday Speed Series 6x20m sprints with 2-minute breaks 3x30m sprints with 3-minute breaks 3x50m sprints with 5-minute breaks Sunday Rest References: http://images.pcmac.org/SiSFiles/Schools/GA/DouglasCounty/LithiaSpringsHigh/Uploads/Forms/Get_ready_and_fit_in_6wks.pdf