1 warm-up activities: jogging 1000m- 1500m, various stretching activities, coordinated exercises, special running exercises, sprints or elastic running.

2 Speed exercises: 30m, 60m, 80m, 100m, 150m. (100 meters running 6- 10 middle and late, mainly to improve the special ability. 400-meter special run150-200m6 6- 10/0)

3. Fast strength and moderate strength exercises.

Waist and abdominal muscle exercises: hanging legs, lifting legs, etc.

Five kinds of relaxation activities

Tuesday's light intensity and general endurance training

1. Warm-up activities: jogging 1500m-2000m, various stretching activities, coordinated exercises, special running exercises, and sprint-level elastic running.

2. Upper limb strength+stride jump (using barbell or kettle bell/stride jump as multi-step jump)

3. Resistance exercise (using rubber strip)

4. General endurance exercise 3000-5000 meters jogging

relax

Wednesday speed endurance exercise

1. Warm-up activities: cross-country running or ball games, various stretching activities and coordination exercises.

2. The sandbag swings its legs

3. 100 m and 200 m events: 4-8 groups of 200 m and 300 m intermittent running or combined running with different running distances.

Combined operation scheme: (300m+200m+ 150m) ×2-3 groups.

400-meter event: 4-8 groups of 600-meter, 400-meter, 300-meter interval running or combination running with different running distances. Combined running scheme: (600m+400m+200m) ×2-3 groups.

4. Upper limb strength exercises: bench press or snatch, etc.

5. Relax.

A series of fitness exercises on Thursday.

1. Warm-up activities: jogging 1500m-2000m, special running exercises, sprint-level elastic running.

Run faster

3. Shoot backward or snatch or flip.

4. Hurdling or jumping box

5. Resistance exercise or cross jumping or cross running exercise

6. Ball games.

Friday strength exercise

1 Warm-up activities: jogging 800 meters, strength warm-up activities.

Upper limb strength: bench press or snatch or flip.

3 Lower limb strength: full squat+half squat

4. Exercise of action strength: After 60m, run or run fast,100m, etc.

Speed timing: timing first, then strength.

5 relax and run,

Saturday technical and quality exercises

1. Get ready for jogging 1000m+ gymnastics.

2. Professional technical exercises

3. Speed up running 80 meters

4. Running grid (rhythm and stride)

5.60m heavy load operation× 4

6. Shoulder strap strength, trunk strength, waist and abdominal muscle exercises

relax

1, you can choose the exercise content according to the situation.

2. Develop the ability in the middle intensity week, complete the target intensity in the high intensity week and maintain the training in the low intensity week.

Rest on Sunday

I wish you early success. If it is useful to you, please choose a satisfactory answer and give encouragement. thank you