Running and Jumping Training Guide

"I trained 4 years to run only 9 seconds. There are people who do not see results in two months, give up and quit."

-Usain Bolt

Weekly Schedule by Day
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
2	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
3	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
4	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
5	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
6	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	Jump really high
7	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
8	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
9	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	Jump even higher
10	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
11	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	4 mi run
12	Rest	3 mi run	2 mi run or cross	3 min run	Rest	30 min cross	Jump over 2 story building