Everyone loves training tips and with a wealth of knowledge in Florida we went to 2004 Olympic gold medalist Moushaumi Robinson. Robinson is a graduated of the University of Texas, and was a member of the 4x400m relay in Athens. She currently trains in Orlando and is the head track and field coach at The First Academy. See what she says is an ideal mid-week workout. (Photo by Will Anguish)
Wednesday's are good days to do cross training or off road workouts, such as hills, bounds in the grass, or sandpit runs.
If athletes have access to a pool, they can do 30 minutes of sprint technique work, 15 minutes of laps, 5 minutes of constant swim, and 5 minutes at race pace.
Check your heart rate halfway through. It should be at VO max. Finish other half at race pace. The last 5 minutes do aerobic cool down laps. Core work is critical in the pool. Athletes should focus on stabilizing core to keep body leveled during swimming.
Checkout this pool workout we did with Coach Crabtree and the Ransom Everglades girls cross country team back in 2015.