60 minute sprint/HIIT workout

1) Active warmup 10×40 yard sprints at 75% (slow jog back as rest)

2) Muscle primer: Long stride slow walking lunge 25 yards (focus on stretching glutes and hams (lunge 25, jog 25) 5 sets

3) On the track, jog the strait away (100 meters) sprint the curve (100 meters) jog back strait away, sprint back curve. This is one lap. 4 laps. No stopping at all. The slow jog is your rest.

4) Same as above but now you fast walk straitaway, sprint curves. 4 laps

5) Sprint curve and half of strait away (150 meters) jog remainder of lap (250 meters) 3 laps