Olivia Williams – Thursday Workout

Warm-Up

Objective: Activate your muscles, raise your heart rate, and prepare your hips, psoas, and lower back.

• Leg Swings: 2 sets x 10 reps per leg (forward/back & side-to-side)
• Hip Circles: 2 sets x 10 rotations each direction
• Lunge with Twist: 2 sets x 10 reps per leg
• Cat-Cow Stretch: 2 sets x 10 reps

Tip: Keep movements controlled with steady breathing.

Stretching

Follow with static stretches to improve flexibility:

• Hip Flexor / Psoas Stretch: Hold for 30 sec per side
• Hamstring Dynamic Reach: 2 sets x 8 reps per leg
• Side Lunge Stretch: 2 sets x 8 reps per side

Note: Maintain a neutral spine to avoid lower back strain.

Running Intervals Workout

Goal: Improve explosive acceleration using the Blackstar Speed Model Training Procedures. Perform 2 sets of a 100m sprint broken into segments.

Instructions: Read the target split times below. These represent your goal (target) times with the acceptable drop-off thresholds (10% slower than target).

Complete 2–3 sets (totaling approximately 500m). Try to hit these target times in every set.

Intervals Tracking

After each set, enter your actual split times to track your progress:

Tip: Record your best times immediately after your sprints for accurate tracking.

Tips & Body Cues

• Focus on explosive starts and try to maintain your target splits.
• Engage your core and keep your spine neutral during sprints and strength work.
• Exhale during exertion (when sprinting and during strength contractions).
• If you experience any sharp pain in your lower back, stop and check your form.
• Record all split times and strength data in your training log.

Core & Hip Strength

This circuit, suitable for home or gym sessions, builds stability and strength while protecting your lower back (L4–L5, L5–S1).

• Forearm Plank: 3 sets x 30–45 sec
• Side Plank: 3 sets x 30 sec per side
• Glute Bridges: 3 sets x 15 reps
• Bird Dog: 3 sets x 12 reps per side
• Dead Bug: 3 sets x 10 reps per side
• Clamshells: 3 sets x 15 reps per side (band optional)

Recording: Log your completed sets and reps for each exercise below.

Progress Tracking

Monitor your training volume for both running and core/hip strength. Increase your workload gradually to hit your targets.

Your Split Times

This chart compares your recorded split times with your target times so you can see your progress toward a 100m sprint time of 12.14 sec.

Volume Goals & Instructions

Running Target: ~500m total
Core/Hip Strength Target: Composite score of ~300

Record your sprint splits and strength work each week. Consistent logging will help you reach your goals: 30% stronger hips/core by April 28 and 50% improvement for the 200m by May 10.

Reminder: Regular updates are essential to track progress and adjust training load.