Come to the Woodbridge High School track, located at the corner of W Yale Loop and Alton Parkway in Irvine, to test your speed. Mike Dietz is your coach.

Workouts change every week, but the warm-up and cool down remains the same.

WARMUP

• 10-15 minutes easy running

• 6x50m Drills (I like to do 2x50 High Knees, 2x50 Skips, 2x50 Cariocas)

• 4x50m Strides

COOL DOWN

• 15 minutes easy running

• Drills/Strides (optional)