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Medication Options - Cialis Price Cvs! Sprinters’ training program beginning Monday Oct 30, 2017 (All morning sessions at Dunbar Park and afternoon sessions at O H Reid Oval, West Chatswood, except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Oct 30 Relay changes Tues Oct 31 relay changes Wed Nov 1 Med ball/plyos (at Rotary) Thurs Nov 2 Relay changes Fri Nov 3 Rest Sat Nov 4 State relays Sun Nov 5 State relays Mon Nov 6 Skipping, bounding, drills Tues Nov 7 Starts Wed Nov 8 Med ball/plyos (at Rotary)/ Thurs Nov 9 Mini hurdles Fri Nov 10 Rest Sat Nov 11 Treloar shield SOPAC Sun Nov 12 TTP/10×150 (three-quarter pace in flats, 5min rest) Mon Nov 13 2×30, 2×50, 2×40 Tues Nov 14 4×150 Wed Nov 15 Med ball/plyos (at Rotary) Thurs Nov 16 100, 80, 60, 80, 100 Fri Nov 17 Rest Sat Nov 18 Blacktown Allcomers Sun Nov 19 600m (200m at 75% jog 200m then 200m at 75%) 4x300m at 85% All in flats Mon Nov 20 Flying 30s Tues Nov 21 100, 150, 120, 120 Wed Nov 22 Med Ball/Plyos (at Rotary) Thurs Nov 23 100, 80, 80, 100 Fri Nov 24 Rest Sat Nov 25 Treloar Shield SOPAC Sun Nov 26 4x300m (85% in flats) Sprinters’ training program beginning Monday Oct 2, 2017 (All morning sessions at Dunbar Park and afternoon sessions at O H Reid Oval, West Chatswood, except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Oct 2 Skipping, bounding drills Tues Oct 3 Starts Wed Oct 4 Med ball/plyos (at Rotary) Thurs Oct 5 Mini hurdles Fri Oct 6 Rest Sat Oct 7 Treloar Shield E S Marks Sun Oct 8 4x200m tempo pace Mon Oct 9 60, 50, 40 30 (blocks) Tues Oct 10 Starts Wed Oct 11 Med ball/plyos (at Rotary)/ Thurs Oct 12 4×400 (50 off/50 on)/NSW All Schools Fri Oct 13 Rest/NSW All Schools Sat Oct 14 Rest/NSW All Schools Sun Oct 15 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Oct 16 4×60 300 Tues Oct 17 200s Wed Oct 18 Med ball/plyos (at Rotary) Thurs Oct 19 60, 50, 40, 30 300 Fri Oct 20 Rest Sat Oct 21 Treloar Shield SOPAC Sun Oct 22 TTP/5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Mon Oct 23 4×400(50 off/50 on) Tues Oct 24 200s Wed Oct 25 Med Ball/Plyos (at Rotary) Thurs Oct 26 3x4x60 200 Fri Oct 27 Rest Sat Oct 28 Treloar Shield Bankstopn Sun Oct 29 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday Sep 4, 2017 (All morning sessions at Dunbar Park and afternoon sessions at Naremburn Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Sep 4 Starts Tues Sep 5 Skipping, bounding drills Wed Sep 6 Med ball/plyos (at Rotary) Thurs Sep 7 Mini hurdles Fri Sep 8 Rest Sat Sep 9 CAS invitation meet/Rest Sun Sep 10 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Sep 11 60, 50, 40 30 (blocks) Tues Sep 12 200s Wed Sep 13 Med ball/plyos (at Rotary)/CIS Championships Thurs Sep 14 4×400 (50 off/50 on)/CAS Championships Fri Sep 15 Rest/CCC Championships Sat Sep 16 Rest Sun Sep 17 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Sep 18 4×40 2×60 1×120 (blocks) Tues Sep 19 4×400 (50 off/50 on) Wed Sep 20 Med ball/plyos (at Rotary) Thurs Sep 21 200s Fri Sep 22 Rest Sat Sep 23 Allcomers Bankstown Sun Sep 24 TTP/5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Mon Sep 25 Starts Tues Sep 26 200s Wed Sep 27 Med Ball/Plyos (at Rotary) Thurs Sep 28 4×400 (50 off/50 on) Fri Sep 29 Rest Sat Sep 30 Allcomers SOPAC Sun Oct 1 Allcomers SOPAC/5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday Aug 7, 2017 (All sessions at Dunbar Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Aug 7 60, 50, 40, 30 (blocks) 300 Tues Aug 8 200s Wed Aug 9 Med ball/plyos (at Rotary) Thurs Aug 10 150s Fri Aug 11 Rest/SSA twilht Sat Aug 12 West Metropolitan X-Country/CAS invitation meet/Rest Sun Aug 13 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest) Mon Aug 14 4×60 (blocks) 200 Tues Aug 15 200s Wed Aug 16 Med ball/plyos (at Rotary)/SSA championships Thurs Aug 17 4×400 (50 off/50 on)/SSA Championships Fri Aug 18 Rest/CGSSSA Championships Sat Aug 19 Rest/CAS invitation meet Sun Aug 20 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Aug 21 Flying 30s Tues Aug 22 200s Wed Aug 23 Med ball/plyos (at Rotary)/ Schools Relay Championships Thurs Aug 24 2×300 150 Fri Aug 25 Rest Sat Aug 26 Rest/CAS invitation meet Sun Aug 27 TTP/5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Mon Aug 28 Skipping, bounding, drills Tues Aug 29 Starts Wed Aug 30 Med Ball/Plyos (at Rotary) Thurs Aug 31 Mini hurdles/ Schools Knockout Fri Sep 1 Rest Sat Sep 2 Rest/CAS invitation meet Sun Sep 3 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday Jul 10, 2017 (All sessions at Dunbar Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Jul 10 4x3x60 200 Tues Jul 11 200s Wed Jul 12 Med ball/plyos (at Rotary) Thurs Jul 13 60, 50, 40, 30 (blocks) Fri Jul 14 Rest Sat Jul 15 Road Relays/ Rest Sun Jul 16 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jul 17 4×60 (blocks) 200 Tues Jul 18 200s Wed Jul 19 Med ball/plyos (at Rotary) Thurs Jul 20 2×300 150 Fri Jul 21 Rest Sat Jul 22 Rest/West Met X-Country Sun Jul 23 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jul 24 4x3x60 200 Tues Jul 25 200s Wed Jul 26 Med ball/plyos (at Rotary) Thurs Jul 27 Flying 30s 300 Fri Jul 28 Rest Sat Jul 29 Rest/West Met X-Country Sun Jul 30 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ Mon Jul 31 Skipping, bounding, drills Tues Aug 1 Starts Wed Aug 2 Med Ball/Plyos (at Rotary) Thurs Aug 3 Mini hurdles Fri Aug 4 Rest Sat Aug 5 Rest/West Met X-Country Sun Aug 6 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday June 12, 2017 (All sessions at Dunbar Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Jun 12 200s Tues Jun 13 Sled Wed Jun 14 Med ball/plyos (at Rotary) Thurs Jun 15 Mini hurdles Fri Jun 16 Rest Sat Jun 17 NSW X-Country Championships Nowra Sun Jun 18 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jun 19 Mini hurdles Tues Jun 20 Sled Wed Jun 21 Med ball/plyos (at Rotary) Thurs Jun 22 200s Fri Jun 23 Rest Sat Jun 24 Rest/West Met X-Country Rydalmere Sun Jun 25 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jun 26 2(200 200) 2mins Tues Jun 27 Sled Wed Jun 28 Med ball/plyos (at Rotary) Thurs Jun 29 Flying 30s 300 Fri Jun 30 Rest Sat Jul 1 Rest Sun Jul 2 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ NSW Short Course X-Country Champs Rydalmere Mon Jul 3 Skipping, bounding, drills Tues Jul 4 Starts Wed Jul 5 Med Ball/Plyos (at Rotary) Thurs Jul 6 Mini hurdles Fri Jul 7 Rest Sat Jul 8 Rest/West Met X-Country Bella Vista Sun Jul 9 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday May 15, 2017 (All sessions at Dunbar Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon May 15 4×40 2×60 1×120 (blocks) Tues May 16 200s Wed May 17 Med ball/plyos (at Rotary) Thurs May 18 4×400 (50 off/50 on) Fri May 19 Rest Sat May 20 Winter Track and Field Campbelltown/West Met X Country Sun May 22 4x200m tempo pace Mon May 22 Starts Tues May 23 Sled Wed May 24 Med ball/plyos (at Rotary) Thurs May 25 3x4x60 200 Fri May 26 Rest Sat May 27 Rest/X Country Relays, Miranda Sun May 28 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon May 29 4×60 300 Tues May 30 Sled Wed May 31 Med ball/plyos (at Rotary) Thurs Jun 1 60, 50, 40, 30 300 Fri Jun 2 Rest Sat Jun 3 X Country Festival, Horsley Park Sun Jun 4 4x200m tempo pace Mon Jun 5 Starts Tues Jun 6 Skipping, bounding, drills Wed Jun 7 Med Ball/Plyos (at Rotary) Thurs Jun 8 Mini hurdles Fri Jun 9 Rest/National Masters Sat Jun 10 Rest/National Masters/ Winter Track and Field SOPAC Sun Jun 11 3x2xhollow laps (three-quarter pace in flats, 5min rest)/National Masters Sprinters’ training program beginning Monday Apr 17, 2017 (All sessions at Dunbar Park except Wednesdays which are at Rotary.) There will be program variations for endurance runners and jumpers) Mon Apr 17 4×400 (50 off/50 on) Tues Apr 18 200s Wed Apr 19 Med ball/plyos (at Rotary) Thurs Apr 20 3x4x60 200 Fri Apr 21 Rest Sat Apr 22 Rest Sun Apr 23 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Apr 24 60, 50, 40, 30 blocks Tues Apr 25 200s Wed Apr 26 Med ball/plyos (at Rotary) Thurs Apr 27 Starts Fri Apr 28 Rest Sat Apr 29 Rest Sun Apr 30 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon May 1 4×40 2×60 1×120 (blocks) Tues May 2 200s Wed May 3 Med ball/plyos (at Rotary) Thurs May 4 4×400 (50 off/50 on) Fri May 5 Rest Sat May 6 Sun May 7 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon May 8 Starts Tues May 9 Skipping, bounding, drills Wed May 10 Med Ball/Plyos (at Rotary) Thurs May 11 Mini hurdles Fri May 12 Rest Sat May 13 b Rest Sun May 14 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday Mar 20, 2017 (There will be program variations for endurance runners and jumpers) Mon Mar 20 Flying 30s (am Dunbar/pm OH Reid) Tues Mar 21 mini hurdles (OH Reid) Wed Mar 22 Med ball/plyos (at Rotary) Thurs Mar 23 Starts (am Dunbar/pm OH Reid) Fri Mar 24 Rest Sat Mar 25 Rest Sun Mar 26 4×400 (50 off/50 on) Mon Mar 27 Nationals/4×400 (50 off/50 on) (am Dunbar/ pm OH Reid) Tues Mar 28 Nationals/Flying 30s (OH Reid) Wed Mar 29 Nationals/Med ball/plyos (at Rotary) Thurs Mar 30 Nationals/200s (am Dunbar/pm OH Reid) Fri Mar 31 Nationals/Rest Sat Apr 1 Nationals/ Rest Sun Apr 2 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Apr 3 Mini hurdles (am Dunbar/ pm OH Reid) Tues Apr 4 200s (OH Reid) Wed Apr 5 Med ball/plyos (at Rotary) Thurs Apr 6 3×120, 1×200 (am Dunbar/ pm OH Reid) Fri Apr 7 Rest Sat Apr 8 Sun Mar 12 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Apr 9 4×150 (am Dunbar/pm OH Reid) Tues Apr 10 Stairs 4×60 (OH Reid) Wed Apr 11 Med Ball/Plyos (at Rotary) Thurs Apr 12 200s (am Dunbar/pm OH Reid) Fri Apr 13 Rest Sat Apr 14 Sun Apr 15 4x200m tempo pace Sprinters’ training program beginning Monday Feb 20, 2017 (There will be program variations for endurance runners and jumpers) Mon Feb 20 4×60 (blocks) (am Dunbar/pm OH Reid) Tues Feb 21 200s (OH Reid) Wed Feb 22 Med ball/plyos (at Rotary) Thurs Feb 23 60, 50, 40, 30 (blocks) (am Dunbar/pm OH Reid) Fri Feb 24 NSW Open Rest Sat Feb 25 NSW Open Sun Feb 26 NSW Open /4x200m tempo pace Mon Feb 27 Starts (am Dunbar/ pm OH Reid) Tues Feb 28 Skipping, bounding, drills (OH Reid) Wed Mar 1 Med ball/plyos (at Rotary) Thurs Mar 2 Mini hurdles (am Dunbar/pm OH Reid) Fri Mar 3 Rest Sat Mar 4 NSW Masters Championships/ Rest Sun Mar 5 NSW Masters Championships /3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Mar 6 Starts (am Dunbar/ pm OH Reid) Tues Mar 7 200s (OH Reid) Wed Mar 8 Med ball/plyos (at Rotary) Thurs Mar 9 3x4x60 (am Dunbar/ pm OH Reid) Fri MAr 10 Rest Sat Mar 11 Allcomers SOPAC Sun Mar 12 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Mar 13 4×60 (blocks) (am Dunbar/pm OH Reid) Tues Mar 14 200s (OH Reid) Wed Mar 15 Med Ball/Plyos (at Rotary) Thurs Mar 16 60, 50, 40, 30 (blocks) (am Dunbar/pm OH Reid) Fri Mar 17 Rest Sat Mar 18 Bankstown Invitational Sun Mar 19 4x200m tempo pace Sprinters’ training program beginning Monday Jan 23, 2017 (There will be program variations for endurance runners and jumpers) Mon Jan 23 Mini hurdles (am Dunbar/pm OH Reid) Tues Jan 24 Flying 30s (OH Reid) Wed Jan 25 Med ball/plyos (at Rotary) Thurs Jan 26 Starts (am Dunbar/pm OH Reid) Fri Jan 27 Rest Sat Jan 28 Hunter Track Classic Sun Jan 29 5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Jan 30 Skipping, bounding, drills (am Dunbar/ pm OH Reid) Tues Jan 31 4x400m (50 off/50 on) (OH Reid) Wed Feb 1 Med ball/plyos (at Rotary) Thurs Feb 2 Starts (am Dunbar, pm OH Reid) Fri Feb 3 Rest/ NSW Junior Championships Sat Feb 4 NSW Junior Championships/ Rest Sun Feb 5 NSW Junior Championships /5x(100m surge, 50m jog, 100m surge, 50m jog, 200m surge, 50m jog, 200m surge) Three-quarter pace in flats, 5min rest Mon Feb 6 Stairs (am Rotary/ pm OH Reid) Tues Feb 7 2x(200 200) (2mins/15mins) (OH Reid) Wed Feb 8 Med ball/plyos (at Rotary) Thurs Feb 9 4×30, 3×40, 2×50, 1×60 (blocks) (am Dunbar/ pm OH Reid) Fri Feb 10 Rest Sat Feb 11 Allcomers Sun Feb 12 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Feb 13 Flying 30s Tues Feb 14 Starts (OH Reid) Wed Feb 15 Med Ball/Plyos (at Rotary) Thurs Feb 164×400 (50 off/50 on) Fri Feb 17 Rest Sat Feb 18 Allcomers Sun Feb 19 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday Dec 26, 2016 (There will be program variations for endurance runners and jumpers) Mon Dec 26 Boxing Day/Rest Tues Dec 27 Flying 30s Wed Dec 28 Med ball/plyos (at Rotary) Thurs Dec 29 Skipping, bounding, drills Fri Dec 30 Rest Sat Dec 31 Rest/New Year’s Eve Sun Jan 1 Rest/New Year’s Day Mon Jan 2 4×400 (50 off/50 on) Tues Jan 3 Mini hurdles Wed Jan 4 Med ball/plyos (at Rotary) Thurs Jan 5 Flying 30s Fri Jan 6 Rest/ Allcomers SOPAC Sat Jan 7 Rest Sun Jan 8 5x(100m surge, 50m jog, 100m surge, 50m jog, 200m surge, 50m jog, 200m surge) Three-quarter pace in flats, 5min rest Mon Jan 9 2x(200 200) (2mins/15mins) Tues Jan 10 4×400 (50 off/50 on) Wed Jan 11 Med ball/plyos (at Rotary) Thurs Jan 12 4/8×150 Fri Jan 13 Rest Sat Jan 14 Illawarra Track Classic Sun Jan 15 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Jan 16 Flying 30s Tues Jan 17 2x(200 200) (2mins/15mins) Wed Jan 18 Med Ball/Plyos (at Rotary) Thurs Jan 19 4/Mini hurdles Fri Jan 20 Rest Sat Jan 21 Rest Sun Jan 22 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday Nov 28, 2016 (There will be program variations for endurance runners and jumpers) Mon Nov 28 Flying 30s Tues Nov 29 Bush stairs Wed Nov 30 Med ball/plyos Thurs Dec 1 4×60 300 Fri Dec 2 Rest Sat Dec 3 Rest/Allcomers Campbelltown/Northern Zone Sun Dec 4 5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest/National All Schools Mon Dec 5 (Go to SOPAC) Starts Tues Dec 6 4×400 (50 off/50 on) Wed Dec 7 Med ball/plyos (at Rotary) Thurs Dec 8 Finishes Fri Dec 9 Rest/ Allcomers SOPAC Sat Dec 10 Rest/Treloar Shield Bankstown/Northern Zone Sun Dec 11 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest/ Mon Dec 12 3x4x60 200 Tues Dec 13 Starts Wed Dec 14 Med ball/plyos (at Rotary) Thurs Dec 15 2x(200 200) 2mins, 15 mins rest Fri Dec 16 Rest/ All comers Blacktown Sat Dec 17 Rest/Northern Zone/Club Champs SOPAC Sun Dec 18 5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest/ Club Champs SOPAC Mon Dec 19 2x(200 200) 2mins, 15 mins rest Tues Dec 20 Finishes Wed Dec 21 Med Ball/Plyos (at Rotary) Thurs Dec 22 4/8×150 Fri Dec 23 Rest Sat Dec 24 Christmas Eve Sun Dec 25 Christmas Day Sprinters’ training program beginning Monday Oct 31, 2016 (There will be program variations for endurance runners and jumpers) Mon Oct 31 Bush stairs/World Masters Tues Nov 1 60, 50, 40, 30 300/World Masters Wed Nov 2 Med ball/plyos/World Masters Thurs Nov 3 4×200 (200 jog recovery)/World Masters Fri Nov 4 Rest/Allcomers Illawong/World Masters Sat Nov 5 Rest/Allcomers Bankstown/Northern Zone/World Masters Sun Nov 6 4x200m tempo pace Mon Nov 7 Starts Tues Nov 8 4×400 (50 off/50 on) Wed Nov 9 Med ball/plyos/ Thurs Nov 10 Finishes Fri Nov 11 Rest Sat Nov 12 Rest/Treloar Shield SOPAC/Northern Zone Sun Nov 13 3x2xhollow laps (three-quarter pace in flats, 5min rest)/Allcomers Campbelltown Mon Nov 14 3x4x60 200 Tues Nov 15 Bush stairs Wed Nov 16 Med ball/plyos/ Thurs Nov 17 2x(200 200) 2mins, 15 mins rest Fri Nov 18 Rest/ All comers Blacktown Sat Nov 19 Rest/Northern Zone/Treloar Shield ES Marks Sun Nov 20 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Nov 21 4×60 300 Tues Nov 22 Bush stairs Wed Nov 23 Med Ball/Plyos Thurs Nov 24 Relay changes Fri Nov 25 Rest Sat Nov 26 State Relays Blacktown Sun Nov 27 State Relays Blacktown Sprinters’ training program beginning Monday Oct 3, 2016 (There will be program variations for endurance runners and jumpers) Mon Oct 3 4×400(50 off/50 on) Tues Oct 4 Long 200s Wed Oct 5 Med ball/plyos Thurs Oct 6 4×40 2×60 1×120 (blocks) Fri Oct 7 Rest Sat Oct 8 Rest/Treloar Shield, Campbelltown/Northern Zone Sun Oct 9 4x200m tempo pace Mon Oct 10 Starts Tues Oct 11 Long 200s Wed Oct 12 Med ball/plyos/ Thurs Oct 13 3x4x60 200/NSW All Schools Fri Oct 14 Rest/NSW All Schools Sat Oct 15 Rest/NSW All Schools/Northern Zone Sun Oct 16 3x2xhollow laps (three-quarter pace in flats, 5min rest)/NSW All Schools Mon Oct 17 4×60 300 Tues Oct 18 Long 200s Wed Oct 19 Med ball/plyos/ Thurs Oct 20 60, 50, 40, 30 300 Fri Oct 21 Rest/ All comers Hensley Sat Oct 22 Rest/Northern Zone/Treloar Shield SOPAC Sun Oct 23 4x200m tempo pace Mon Oct 24 Starts Tues Oct 25 Skipping, bounding, drills Wed Oct 26 Med Ball/Plyos/World Masters Thurs Oct 27 Mini hurdles /World Masters Fri Oct 28 Rest/World Masters Sat Oct 29 All Comers, Blacktown/ Nothern Zone/World Masters Sun Oct 30 3x2xhollow laps (three-quarter pace in flats, 5min rest)/World Masters Sprinters’ training program beginning Monday Sep 5, 2016 (There will be program variations for endurance runners and jumpers) Mon Sep 5 4×400(50 off/50 on) Tues Sep 6 Long 200s Wed Sep 7 Med ball/plyos Thurs Sep 8 Starts Fri Sep 9 Rest Sat Sep 10 Rest/Northern Zone Sun Sep 11 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Sep 12 60, 50, 40, 30 (blocks) Tues Sep 13 Long 200s Wed Sep 14 Med ball/plyos/SSA twilht Thurs Sep 15 3-5x200m (200m jog recovery) Sprinters do 1, 3 and 5 Fri Sep 16 Rest Sat Sep 17 Rest/Grass Games Sun Sep 18 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ Mon Sep 19 4×40 2×60 1×120 (blocks)/School relays Tues Sep 20 Long 200s Wed Sep 21 Med ball/plyos/ Thurs Sep 22 4×400 (50 off/50 on) Fri Sep 23 Rest Sat Sep 24 Rest/Beacetics/Northern Zone Sun Sep 25 Allcomers Bankstown/ 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Sep 26 Starts /Uni Games Tues Sep27 Skipping, bounding, drills /Uni Games Wed Sep 28 Med Ball/Plyos/Schools Relays Homebush /Uni Games Thurs Sep 29 Mini hurdles /Uni Games Fri Sep 30 Rest Sat Oct 1 NSW All Schools warmup meet/ Nothern Zone Sun Oct 2 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday August 8, 2016 (There will be program variations for endurance runners and jumpers) Mon Aug 8 60, 50, 40, 30 (blocks) 300 Tues Aug 9 Long 200s Wed Aug 10 Med ball/plyos Thurs Aug 11 3/6×200 Fri Aug 12 Rest/SSA twilht Sat Aug 13 Rest/West Met X-country, Rydalmere Sun Aug 14 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest) Mon Aug 15 4×60 300 Tues Aug 16 Long 200s Wed Aug 17 Med ball/plyos/SSA twilht Thurs Aug 18 4/8×150/SSA Championships Fri Aug 19 CGSSA Championships/Rest Sat Aug 20 West Met X-Country Bella Vista Sun Aug 21 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ Mon Aug 22 Flying 30s Tues Aug 23 Long 200s Wed Aug 24 Med ball/plyos/Schools Knockout Homebush Thurs Aug 25 4×400 (50 off/50 on) Fri Aug 26 Rest Sat Aug 27 Rest/West Met Cross Country, Rydalmere Sun Aug 28 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Mon Aug 29 Skipping, bounding, drills Tues Aug 30 Starts Wed Aug 31 Med Ball/Plyos/Schools Relays Homebush Thurs Sep 1 Mini hurdles Fri Sep 2 Rest Sat Sep 3 Rest/ West Met X-Country Castle Hill Sun Sep 4 5x(100m @75%, 50m walk, 200m @75%, 50m walk, 100m @75%, 50m walk, 100m@75%) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday July 11, 2016 (There will be program variations for endurance runners and jumpers) Mon July 11 4x3x60 200 Tues July 12 Long 200s Wed July 13 Med ball/plyos Thurs July 14 60, 50, 40, 30 (blocks) Fri July 15 Rest Sat July 16 Rest/NSW Road Relay Championships Sun July 17 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon July 18 Bush stairs 4×60 Tues July 19 Long 200s Wed July 20 Med ball/plyos Thurs July 21 2×300 150 Fri July 22 Rest Sat July 23 West Met X-Country Rydalmere Sun July 24 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ Mon July 25 4x3x60 Tues July 26 Long 200s Wed July 27 Med ball/plyos Thurs July 28 3×200 Fri Jul 29 Rest Sat Jul 30 Rest/NSW Short Course Championships Sun Jul 31 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Aug 1 Skipping, bounding, drills Tues Aug 2 Starts Wed Aug 3 Med Ball/Plyos Thurs Aug 4 Mini hurdles Fri Aug 5 Rest Sat Aug 6 Rest/ West Met X-Country Winston Hills Sun Aug 7 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday June 13, 2016 (There will be program variations for endurance runners and jumpers) Mon June 13 Long 200s Tues June 14 Bungee Wed June 15 Med ball/plyos Thurs June 16 Mini hurdles/ Pre departure meeting Bankstown Fri June 17 Rest Sat June 18 Rest/West Met X Country Bella Vista Sun June 19 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon June 20 Mini hurdles Tues June 21 Long 200s Wed June 22 Med ball/plyos Thurs June 23 Flying 30s 300 Fri June 24 Rest Sat June 25 Rest Sun June 26 3x2xhollow laps (three-quarter pace in flats, 5min rest)/ NSW Cross Country Championships Nowra Mon June 27 2(200 200) 2mins Tues June 28 Bush Stairs 4×60 Wed Jun 29 Med ball/plyos Thurs Jun 30 Long 200s Fri Jul 1 Rest Sat Jul 2 Rest/West Met X Country Greystanes Sun Jul 3 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jul 4 Skipping, bunding, drills Tues Jul 5 Starts Wed Jul 6 Med Ball/Plyos Thurs Jul 7 Mini hurdles Fri Jul 8 Rest Sat Jul 9 Rest/ West Met X-Country Winston Hills Sun Jul 10 3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday May 16, 2016 (There will be program variations for endurance runners and jumpers) Mon May 16 Long 200s Tues May 17 Mini hurdles Wed May 18 Med ball/plyos Thurs May 19 3x2x100m (400m runners 6x2x100m) Fri May 20 Rest Sat May 21 Rest Sun May 22 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon May 23 Starts Tues May 24 Long 200s Wed May 25 Med ball/plyos Thurs May 26 Flying 30s Fri May 27 Rest Sat May 28 Rest Sun May 29 3x2xhollow laps (three-quarter pace in flats, 5 min rest) Mon May 30 4×40 2×60 1×120 (blocks) Tues May 31 Bush Stairs 4×60 Wed Jun 1 Med ball/plyos Thurs Jun 2 Long 200s Fri Jun 3 Rest Sat Jun 4 Rest Sun Jun 5 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Jun 6 Skipping, bunding, drills Tues Jun 7 Starts Wed Jun 8 Med Ball/Plyos Thurs Jun 9 Mini hurdles Fri Jun 10 Rest Sat Jun 11 Rest Sun Jun 12 4×400 (50 off/50 on) Sprinters’ training program beginning Monday April 18, 2016 (There will be program variations for endurance runners and jumpers) Mon Apr 18 Long 200s Tues Apr 19 Mini hurdles Wed Apr 20 Med ball/plyos Thurs Apr 21 4x80m (blocks) Fri Apr 22 Rest Sat Apr 23 Rest Sun Apr 24 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Apr 25 Starts Tues Apr 26 Long 200s Wed Apr 27 Med ball/plyos Thurs Apr 28 3×120, 1×200 Fri Apr 29 Rest Sat Apr 30 Rest Sun May 1 3x2xhollow laps (three-quarter pace in flats, 5 min rest) Mon May 2 4×150 Tues May 3 Bush Stairs 4×60 Wed May 4 Med ball/plyos Thurs May 5 Long 200s Fri May 6 Rest Sat May 7 Rest Sun May 8 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon May 9 Skipping, bunding, drills Tues May 10 Starts Wed May 11 Med Ball/Plyos Thurs May 12 Mini hurdles Fri May 13 Rest Sat May 14 Rest Sun May 15 Sprinters’ training program beginning Monday March 21, 2016 (There will be program variations for endurance runners and jumpers) Mon Mar 21 Mini hurdles Tues Mar 22 Bungee Wed Mar 23 Med ball/plyos Thurs Mar 24 Allcomers SOPAC/4×400(50 off/50 on) Fri Mar 25 Rest Sat Mar 26 Rest Sun Mar 27 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Mar 28 Flying 30s Tues Mar 29 Starts Wed Mar 30 Med ball/plyos Thurs Mar 31 National Open champs/4×400(50 off/50 on) Fri Apr 1 National Open Champs/Rest Sat Apr 2 National Open Champs Sun Apr 3 National Open Champs/5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Apr 4 Mini hurdles Tues Apr 5 Flying 30s Wed Apr 6 Med ball/plyos Thurs Apr 7 4×400(50 off/50 on) Fri Apr 8 Rest Sat Apr 9 Rest Sun Apr 10 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Apr 11 Starts Tues Apr 12 Bungee Wed Apr 13 Med Ball/Plyos Thurs Apr 14 Flying 30s Fri Apr 15 National Masters Adelaide/Rest Sat Apr 16 rest National Masters Adelaide Sun Apr 17 National Masters Adelaide/55x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday February 22, 2016 (There will be program variations for endurance runners and jumpers) Mon Feb 22 Mini hurdles Tues Feb 23 Bungee Wed Feb 24 Med ball/plyos Thurs Feb 25 starts Fri Feb 26 NSW Open/Rest Sat Feb 27 NSW Open/Northern Zone Sun Feb 28 NSW Open 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Feb 29 4×400(50 off/50 on) Tues Mar 1 Flying 30s Wed Mar 2 Med ball/plyos Thurs Mar 3 Starts Fri Mar 4 Rest Sat Mar 5 Allcomers SOPAC Sun Mar 6 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Mar 7 Mini hurdles Tues Mar 8 Flying 30s/National Juniors Wed Mar 9 National Juniors/Med ball/plyos Thurs Mar 10 National Juniors/Starts Fri Mar 11 National Juniors/Rest Sat Mar 12 National Juniors/Allcomers SOPAC Sun Mar 13 National Juniors/5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Mar 14 4×400 (50off/50 on) Tues Mar 15 Bungee Wed Mar 16 Med Ball/Plyos Thurs Mar 17 Starts Fri Mar 18 Rest Sat Mar 19 rest Sydney Track Classic/Northern Zone Sun Mar 20 5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday January 25, 2016 (There will be program variations for endurance runners and jumpers) Mon Jan 25 Mini hurdles Tues Jan 26 Starts Wed Jan 27 Med ball/plyos Thurs Jan 28 4×400 (50 off 5o on) Fri Jan 29 Rest Sat Jan 30 Hunter Track Classic/Northern Zone Sun Jan 31 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Feb 1 Starts Tues Feb 2 Bungee Wed Feb 3 Med ball/plyos Thurs Feb 4 Flying 30s Fri Feb 5 NSW juniors/Rest Sat Feb 6 NSW juniors Sun Feb 7 NSW Juniors/ 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Feb 8 Mini hurdles Tues Feb 9 Flying 30s Wed Feb 10 Med ball/plyos Thurs Feb 11 Starts Fri Feb 12 Rest Sat Feb 13 Allcomers SOPAC Sun Feb 14 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Feb 15 4×400 (50off/50 on) Tues Feb 16 Flying 30s Wed Feb 17 Med Ball/Plyos Thurs Feb 18 Starts Fri Feb 19 Rest Sat Feb 20 rest NSW Masters Sun Feb 21 NSW Masters/5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday December 28 2015 (There will be program variations for endurance runners and jumpers) Mon Dec 28 Stairs Tues Dec 29 Hills Wed Dec 30 Med ball/plyos Thurs Dec 31 Short hills (No afternoon training. Rest Sat Jan 2 Rest Sun Jan 3 Mon Jan 4 Hills Tues Jan 5 Bush stairs Wed Jan 6 Med ball/plyos Thurs Jan 7 Short hills Fri Jan 8 Rest Sat Jan 9 Club champs/Bankstown Sun Jan 10 Club champs/Bankstown Mon Jan 11 Skipping, bounding, drills Tues Jan 12 Flying 30s Wed Jan 13 Med ball/plyos Thurs Jan 14 Starts Fri Jan 15 /Rest Sat Jan 16 Illawarra Classic/rest Sun Jan 17 5x(100m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Mon Jan 18 4×400 (50off/50 on) Tues Jan 19 2x(200 200) (2mins/10mins) Wed Jan 20 Med Ball/Plyos Thurs Jan 21 4/8/12/16×150 Fri Jan 22 Rest Sat Jan 23 rest Sun Jan 24 5x(100m surge, 50m jog, 200m surge, 50m jog, 100m surge, 50m jog, 100m surge) Three-quarter pace in flats, 5min rest Sprinters’ training program beginning Monday November 2 2015 (There will be program variations for endurance runners and jumpers) Mon Nov 2 Hills Tues Nov 3 300, 250, 200, 150 Wed Nov 4 Med ball/plyos Thurs Nov 5 4x3x60 turnarounds Fri Nov 6 Rest Sat Nov 7 Treloar Shield E S Marks/Northern Zone/Rest Sun Nov 8 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Nov 9 Starts Tues Nov 10 Relay changes Wed Nov 11 14 Med ball/plyos Thurs Nov 12 4×400 (50 off/50 on) Fri Nov 13 Rest Sat Nov 14 State relays Blacktown Sun Nov 15 State Relays Blacktown Mon Nov 16 Hills Tues Nov 17 Ladder Wed Nov 18 Med ball/plyos Thurs Nov 19 8×40 (blocks) Distance runners (300) 4×60, (250) 3×60, (200) 2×60, (150) 1x60m Fri Nov 20 /Rest Sat Nov 21 Grass Games/rest Sun Nov 22 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Nov 23 Sled Tues Nov 24 (200 200) (2mins/10mins) Wed Nov 25 Med Ball/Plyos Thurs Nov 26 Flying 30s Fri Nov 27 Rest Sat Nov 28 Treloar Shield Blacktown/rest Sun Nov 29 /3x2xhollow laps (three-quarter pace in flats, 5min rest) Sprinters’ training program beginning Monday November 30 2015 (There will be program variations for endurance runners and jumpers) Mon Nov 30 Harness Tues Dec 1 4×40 2×60 1×120 (blocks) Wed Dec 2 Med ball/plyos Thurs Dec 3 4x400m (50 off/50on) Fri Dec 4 Rest Sat Dec 5 Treloar Shield Campbelltown/Northern Zone/Rest Sun Dec 6 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Dec 7 Starts Tues Dec 8 Finishes Wed Dec 9 Med ball/plyos Thurs Dec 10 4×400 (50 off/50 on) Fri Dec 11 Rest Sat Dec 12 Treloar Shield Bankstown Sun Dec 13 4x200m tempo pace Mon Dec 14 Stairs Tues Dec 15 Hills Wed Dec 16 Med ball/plyos Thurs Dec 17 Short hills Fri Dec 18 /Rest Sat Dec 19 Treloar Shield ES Marks/rest Sun Dec 20 3x2xhollow laps (three-quarter pace in flats, 5min rest) Mon Dec 21 Hills Tues Dec 22 Bush stairs Wed Dec 23 Med Ball/Plyos Thurs Dec 24 Short hills (morning only. 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