This weeks workout is a bit of a grinder, but a fun one for building stamina.  As with any workout, you can scale accordingly. Make sure that you are properly warmed up prior to any workout. This is good for both the sprinter, and the middle/long distance athlete. And let's not forget the throwers and jumpers.  You need this too!  Focus on form, breathing, and most importantly how your body is feeling. Listen to it, and it will guide you well. And as always, make sure that you're properly fueled/hydrated. Have fun, and I hope you enjoy it:-)

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400m

300m

200m

300m

200m

 

Work at 70-85% with 3-5 minute recovery. Keep moving during the recovery period.  
If you need more recovery, don't hesitate to do so.

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Have fun :-)