10 AM
Track warm up/down (Warm-up/Drills) 15:00 [3]
shoes: Nike
Weight Training intervals 5:00 [3]
shoes: Nike
3×10 lunges w/ 10 lb. weights.
Weight Training intervals 5:00 [4]
shoes: Nike
12, 10, 8 set squats with 45 lb. bar and 30 lbs. in weights.
Weight Training intervals 5:00 [5]
shoes: Nike
20 calf raises on machine, 200 lbs. in weights. 3×20 dips on weight bench with 10 lb. weight.
11 AM
Strengthening 8:00 [4]
shoes: Nike
3×20 Jump box drills. 2×20 Jump box drills with resistance bands.
Running intervals (Tempo) 5:28 [4] 1.0 mi (5:28 / mi)
shoes: Nike
First 800 m at 2:40, walk 100 m, second 800 m at 2:20.