Memorial Day Weekend Workouts

Distance:
Friday - 40 minute easy run followed by 4x50m strides
Saturday - 60 minute long run
Sunday - Rest
Monday - 45 minutes running, 3 x 2-minute surges, 6x50m strides

Sprinters:
Warmup mile
active warm up and stretches
4 to 6     40-50 meter strides

for 400 meter runners:   one 500 meter at 90% effort then 5-7  minutes rest
                                       one 400 meter at 90% effort then 5-7 minutes rest
                                       one 300 meter at 90% effort then 4-6 minutes rest
                                       one 200 meter at 90-95 %

for other sprinters:      
                                     1 x 300 ( 90-100% ) (3 - 7 minutes rest in between)
                                     and 2 x 200 ( 90% )  ( 3 – 7 minutes rest in between )
                                     and 5 x 100 ( 90% )   (2 - 3 minutes rest in between)

 then cool down running and stretches