Warm up well for today, and make sure you take the workout, one repeat at a time, go no faster than asked, until the final 200 meters and see what you can do, then, cooldown well.
Tuesday, March 20, 2018: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown
Week 10, time to really race, jump and throw!
Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown
Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, coolwodn
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance, and run a 4×400 meter, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.