Serge T.

Warm Up: Jog/ Dynamic warm up 
Technique Session: Running Technique 
Work Out: Designed around runner's needs 
Cool Down/ Chat: Slow jog to release any built up lactic acid then stretch. Debrief about workout and take home drills to focus on.

I competed collegiately at The University of Wisconsin I was a football recruit that also competed in the track and fill level. I competed in the Big10/ Division 1 level between 2015-2016. I participated in the NFL Chicago bears rookie minicamp on 2017 before suffering an injury. I was also specialized in the 100m and 200m dash a time of 10.6 and 21.9.

Typical session can will be the warm up, drills, stretching and them some accelerations or straightaways. Session will then be broken down into sets of 3 or 4 intervals with small specified rest after each one and then a larger rest after the set. For example, one workout can be 2 sets of 4x200 (will be 8 in total) with a certain rest after each 200, and then a larger rest after the first set of 4x200, and the repeat the 2nd set. Then warm down when workout is completed.