Fitness Plan

Overall Fitness Plan - Intended more for sprinters

Week One - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 30-minute run
Run at a comfortable pace for the first 20 minutes,
then gradually pickup the pace for the final 10 minutes and finish strong
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 1-mile jog and stretches
Run = 24-minute run with 1-minute pickups to mile race pace
at 3 minutes, 13 minutes and 23 minutes
Strength = 2 x 30 Situps, 2 x 20 Pushups
Day 3:
Warmup = 10-minute jog and stretches
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 3 x 3-minute run at 90% effort with 5-minute rest periods
Cooldown = 15-minute jog
Day 5:
Warmup = 1-mile jog and stretches
Run = 25-minute easy run
Strength = 3 x 25 Situps, 2 x 25 Pushups
Weights = Weight Workout - Legs

Week Two - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 40-minute run
Run at a comfortable pace for the first 35 minutes
then pickup the pace for the final 5 minutes and finish strong
Day 2:
Warmup = 10-minute jog and stretches
Additional Warmup = Strides & Drills Routine
Run = 5 x 60 seconds at 90% effort with 2-minute rest periods
Strength = 3 x 30 Situps, 3 x 20 Pushups
Day 3:
Warmup = 15-minute jog and stretches
Weights = All done with 4 sets x 10 reps at 50% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 1-mile jog and stretches
Run = 15-minute run easy pace, 3-minute rest, 10-minute run medium pace,
3-minute rest, 5-minute run fast pace
Cooldown = Strides & Drills Routine
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Three -
Day 1:
Warmup = 1-mile jog and stretches
Run = 30-minute run
The pace should be at 1-mile race pace + 2 minutes per mile
Strength = Strength Workout
Day 2:
Warmup = Strides & Drills Routine
Run = 24-minute run
(10-minute jog, 2-minute pickup, 5-minute jog, 1-minute pickup, 5-minute jog, 1-minute pickup)
The jog can be at a comfortable pace, but the pickup needs to be at mile race pace,
stay as relaxed as possible, stay light on your toes and keep good posture and arm movement.
Cooldown = 1-mile jog
Day 3:
Warmup = 1-mile jog and stretches
Weights = All done with 3 sets x 6 reps at 80% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
End with Squats - 10 reps at your approximate body weight
Day 4:
Warmup = 1-mile jog and stretches
Run = 5-4-3-2-1 Ladder
Run this many minutes at 90% effort with a 2-minute jogging rest between each interval.
(example - 5-minute interval, 2-minute jog, 4-minute interval, 2-minute jog, etc.)
Strength = 3 x 40 Situps, 3 x 25 Pushups
Day 5:
Warmup = 1-mile jog and stretches
Run = 4-mile run - think of it as 2 x 2 miles
Try to run the first 2-mile run at a medium pace and run the second 2-mile run faster
Weights = Weight Workout - Legs

Week Four - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 20 minutes of on-and-offs (jog 2 blocks, sprint 1 block),
followed by 8 minutes hard running to finish
Strength = Strength Workout
Day 2:
Warmup = 10-minute jog and stretches
Run = 3 x 6-minute intervals at 90% effort with 5-minute rest periods
Cooldown = 1-mile walk/jog
Day 3:
Warmup = 1-mile jog and stretches
Run = 2-minute run at 90% effort, 5-minute rest, 1-minute run at 90% effort
Weights = All done with 3 sets x 3 reps at 90% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
End with as many Chin Ups as you can do
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 25-minute easy run, with 5-minute break followed by 2-minute run at 90% effort
Strength = 3 x 40 Situps, 3 x 25 Pushups
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Five - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 3 x 9-minute jog followed by 1-minute at 100% effort with 3-minute rest periods
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 10-minute jog and stretches
Run = 35-minute continuous run
(20 minutes easy jog, into 10 minutes medium or 80% effort, into 5 minutes hard or 90% effort)
Strength = 4 x 25 Situps, 3 x 20 Pushups
Day 3:
Warmup = 1-mile jog and stretches
Run = 3 x 40 seconds at 100% effort with 2-minute rest periods
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 10-minute jog and stretches
Run = 8 x 30 seconds at 90% effort with 30 seconds rest
Cooldown = 1-mile jog
Day 5:
Warmup = Strides & Drills Routine
Run = 30-minute easy run
Pace should be mile race pace + 2 minutes per mile
Weights = Weight Workout - Legs