Meredith (aka "Bags" "Baggity" "PhB") has devised a great sprint workout to get geared up for summer 7s rugby.

Two workouts each week, each one includes 14 sprints - one for each minute of a 7s rugby game.

Group sprint trainings will be Mon & Wed May 11, 13, 18 & 20 at Burnet Middle School @ 7p. If you can't meet us, you can follow along at your local track. Here's the workout....

Week 1 - May 11 & 13

Day 1: 2 x 200, 4 x 100, 5 x 40*, 3 x 75 (* at 100%, others at 80%)

Day 2: 1 x 200, 3 x 100, 3 x 75*, 3 x 25*, 3 x 100, 1 x 200

Week 2 - May 18 & 20

Day 1: 1 x 100*, 1 x 75, 6 x 40*, 1 x 75, 1 x 100, 4 x 25*

Day 2: 4 x 25*, 3 x 75, 2 x 100, 1 x 200, 4 x 25*

Week 3 - May 26 & 28 (Real 7s Practice)

Day 1: 1 x 100, 6 x 75*, 1 x 100, 5 x 40*, 1 x 100

Day 2: 1 x 200, 2 x 100*, 4 x 75*, 6 x 40*, 1 x 200

Week 4 - June 2 & 4 (Dallas 7s Tournament June 6)

Day 1: 100 m shuttle (twice) **this is the hardest day**

Day 2: 5 x 25, 4 x 40, 3 x 75*, 2 x 100

Week 5 - June 9 & 11 - harder work here

Week 6 - June 16 & 18 - like week 4, prep for Bloodfest June 20