Sample Summer Conditioning Schedule

Tuesday Thursday
Saturday
•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)
Tuesday
Thursday
Saturday
•Stretch/Warm-up
•800 (2 Laps)
•6X100 Meters @ 60%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•2X100 Meters @ 70%
•4X150 Meters @ 70%
•Stretch/Warm-up
•800 (2 Laps)
•6X100 Meters @ 60%
•800 (2 Laps)
Tuesday
Thursday
Saturday
•Stretch/Warm-up
•800 (2 Laps)
•2X100 Meters @ 70%
•3X200 Meters @ 60%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•3X100 Meters @ 70%
•2X200 Meters @ 70%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•2X150 Meters @ 70%
•3X200 Meters @ 60%
•800 (2 Laps)
Tuesday
Thursday
Saturday
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•3X100 Meters @ 70%
•2X150 Meters @ 60%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
Tuesday
Thursday Saturday
•Stretch/Warm-up
•800 (2 Laps)
•6X150 Meters @ 70%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•6X150 Meters @ 80%
•800 (2 Laps)
Tuesday
Thursday Saturday
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•6X60 Meters @ 80%
•2X100 Meters @ 80%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
Tuesday
Thursday Saturday
•Stretch/Warm-up
•800 (2 Laps)
•10X10 Meters @100%
•8X20 Meters @100%
•6X40 Meters @ 90%
•2X100 Meters @ 80%
•800 (2 Laps)
•Stretch/Warm-up
• 800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)
•Stretch/Warm-up
• 800 (2 Laps)
•10X10 Meters @100%
•8X20 Meters @100%
•6X40 Meters @ 90%
•2X100 Meters @ 80%
•800 (2 Laps)
Tuesday Thursday Saturday
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)
•Stretch/Warm-up
• 800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)
•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)

*2 to 3 minute rest between reps on sprints

Stadiums  
*Run each step (stair) *Double Leg Bounds
*Run every other step (stair) *Lunge all the way up
*Single Leg Bounds *Never run down the stairs