Objectives and methodology: to develop aerobic capacity via light fartlek or steady continuous runs and relaxed repetition running; to  improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills; to increase range of mobility (ROM) via home-worked flexibility routine

Week 1

 

Session

Monday

3x 10 min of 400m track laps:
100m each x stride, jog, stride, jog
[3 min rest]
OR 20-25 min light fartlek on undulating terrain

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: [2.5 min rest between sets] (E.g. Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust)

c) 10 easy min run on grass

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 70m relaxed striding, focussing on sound sprinting  technique @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 2

Session

Monday

3x 10 min of 400m track laps:
100m each x stride, jog, stride, jog
[3 min rest]
OR 20-25 min light fartlek on undulating terrain

Tuesday

Mobility:
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 70m

Sunday

 

 

Week 3

Session

Monday

3x 10 min of 400m track laps:
100m each x stride, jog, stride, jog
[3 min rest]
OR 20-25 min light fartlek on undulating terrain

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 80m relaxed striding, focussing on sound sprinting  technique @ >75% effort; [walk back recovery; 6 min]

Sunday

 

 

Week 4

Session

Monday

3x 10 min of 400m track laps:
100m each x stride, jog, stride, jog
[3 min rest]
OR 20-25 min light fartlek on undulating terrain

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training: [increase rest to 3 min but skip rope for 30 sec between sets]

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 80m

Sunday

 

 

Week 5

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m: fast relaxed pace focussing on sound technique @ c 70-75% effort
[walk back recovery; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 90m relaxed striding, focussing on sound sprinting  technique @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 6

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m:

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibilit:
Work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 3x 90m

Sunday

 

 

Week 7

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @  75% effort focussing on  sound technique
[walk back between reps; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training: 3x 9 – add one exercise (E.g. Burpees)

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 4x 70m relaxed striding, focussing on sound sprinting  technique  @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 8

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit Training

c) 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 4x 70m

Sunday

 

 

Week 9

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m: fast relaxed pace focussing on sound technique @ c 70-75% effort
[walk back recovery; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit training: 3x 10: add one exercise (E.g. Squats)

c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 4x 80m relaxed striding, focussing on sound sprinting  technique  @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 10

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit training

c)  6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b)2x 4x 80m

Sunday

 

 

Week 11

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ 75% effort focussing on sound technique
[walk back between reps; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit training

c)  6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 4x 90m relaxed striding, focussing on sound sprinting  technique  @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 12

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m

Tuesday

Mobility:
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 5 min easy run on grass

b) Circuit training:

c)  6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 4x 90m

Sunday

 

 

Week 13

Session

Monday

2x 12 min of 400m track laps:
100m each x stride, jog, stride, jog [3 min rest]
OR 15-20 min light fartlek on undulating terrain

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min  easy run on grass

b) Circuit Training

c) 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 70m, 80m, 90m, 80m, 70m relaxed striding, focussing on sound technique  @ >75% effort;
 [walk back recovery; 6 min]

Sunday

 

 

Week 14

Session

Monday

2x 12 min of 400m track laps:
100m each x stride, jog, stride, jog
[3 min rest]
OR 15-20 min light fartlek on undulating terrain

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 5 min  easy run on grass

b) Circuit Training

c) 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills

b) 2x 70m, 80m, 90m, 80m, 70m

Sunday