Begin with a 5-minute jog as a warm-up Warm-up Sequence Dynamic stretching (leg/knee/arm swings, foot/ankle circles, neck/torso range of motion) Heel steps & toe steps A skips & butt-kicks (execute with tall, strong form) Side-to-side and crossovers (karaokes) Walking lunges with torso twist 4-6 Strides TRACK SPRINT WORKOUT Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times. Rest 6 minutes Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times Cool Down -- 4 minute easy TRACK MID-DISTANCE WORKOUT 1000 meter run, 2 minute walking rest, 800 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 200 meter run, 2 minute walking rest, 400 meter run, 2

Begin with a 5-minute jog as a warm-up

Warm-up Sequence
Dynamic stretching (leg/knee/arm swings, foot/ankle circles, neck/torso range of motion)
Heel steps & toe steps
A skips & butt-kicks (execute with tall, strong form)
Side-to-side and crossovers (karaokes)
Walking lunges with torso twist
4-6 Strides

TRACK SPRINT WORKOUT
Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times.

Rest 6 minutes

Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times

Cool Down — 4 minute easy

TRACK MID-DISTANCE WORKOUT
1000 meter run, 2 minute walking rest, 800 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 200 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 800 meter run, 2 minute standing rest.

Cool Down — 4 minute easy

STAMINA/ENDURANCE WORKOUTS
1) 20 min run. Start at moderately easy pace and increase pace every five minutes. The final 5 minutes should be at approx mile race pace.

2) Continuous 15 min run (600 meters moderate, 200 meter easy). Rest 5 min, then repeat.

Cool Down — 4 minute easy

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