Track Workout 1

This is a ladder sprint workout which should be done once a week and lasts 13 weeks.

Week 1: 8 x 20 yds, 6 x 40 yds, 4 x 60 yds, 2 x 80 yds, 1 x 100 yds
Week 2: Same as Week 1
Week 3: 10 x 20 yds, 8 x 40 yds, 6 x 60 yds, 4 x 80 yds, 2 x 100 yds
Week 4: 12 x 20 yds, 10 x 40 yds, 6 x 60 yds, 4 x 80 yds, 3 x 100 yds
Week 5: 14 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 6: Same as Week 5
Week 7: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 8: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 9: Same as Week 8
Week 10: 20 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 11: Same as Week 10
Week 12: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 13: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds

Rest cycle for Weeks 1-4 is 30 sec for 20's, 45 sec for 40's, 60 sec for 60's, 75 sec for 80's, and 90 sec for 100's
Rest cycle for Weeks 5-13 is 20 sec for 20's, 30 sec for 40's, 45 sec for 60's, 60 sec for 80's, and 75 sec for 100's