One-week running training plan for track and field athletes

Monday

　　（Speed ​​exercises） Preparation activities 30m full-speed running timing (3 sets), 3 minutes interval 60m full-speed running timing (3 sets), 3 minutes interval 80m to 100m uphill running timing (3 sets), 5 minutes interval 80m to 100m downhill running timing (3 sets), 5 minutes interval Relaxation

　　Tuesday

　（Speed ​​endurance exercises） Preparation activities 200m full-speed running timing (3 sets), 3 minutes interval 5 minutes interval Relaxation

　　（Speed ​​endurance exercises） Preparation activities 200m full-speed running timing (3 sets), 3 minutes interval 100m fast back pedal (1 to 2 sets) Relaxation

　　（Strength exercises） Preparation activities 3 sets of full-speed running timing (3 sets, each set is more than 40) Dumbbell lateral bird (3 groups, each group limit) Relaxation

　　Thursday

　　(Speed ​​endurance exercise) Preparation activity 300m full speed timing (5 groups), interval is based on the cardiac recovery normal beating. Practice on the mat. Start at both ends (3 groups, each group limit), kick after prone static pressure (3 groups, each group limit) Relaxation

　　Friday

　　(Speed ​​exercise) Preparation activity 30m full speed timing (3 groups) 100m full speed timing (3 groups) Jump exercise Stand up to the secondary jump (3 groups) (requires fast connection between the first and second jump) Relaxation

　　Saturday

　　　　Add to the activity 3000m variable speed running (1 group, 200m fast running, 300m uniform running), interval is based on the cardiac recovery normal beating 50-meter high leg lift (3 sets) 50-meter alternating single foot jump 30 meters (3 sets) 80-meter span jump (2 sets) 1 minute rope jump (3 sets) Relax

　　Sunday

　　Preparation activities Ball activities (football, basketball is the main one)