Early Season work-out  from Thomas Jones

                                        (Nov - Dec)

MONDAY              1. WARM UP / MILE - DRILLS & STRETCHING

                           2. 500 - 75 SECONDS,  REST FOR 12 MINUTES  

                           3. 400 - 60 SECONDS,  REST FOR 12 MINUTES

                           4. 3 X 200 - 28 SECONDS                     

TUESDAY             1. WARM UP / MILE - DRILLS & STRETCHING

                           2. 6 TO 8 X 200M - 28 SECONDS

                           3. DRILLS                     

WEDNESDAY         1. WARM UP / MILE - DRILLS & STRETCHING

                            2. 3 TO 4 X 300M - 42 SECONDS WITH  5 TO 8 MIN. REST

                            3. 5 X 70m                   

THURSDAY             1. WARM UP / MILE - DRILLS & STRETCHING

                             2. 3 (4X100)  - NO TIME

FRIDAY                  1. WARM UP / MILE - DRILLS & STRETCHING

                             2.  8 X 150M - IN 17.5 TO 18.5 SECONDS

SATURDAY             1. JOG & STRETCHING