GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)
The objectives and methodology: of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial  Specific Conditioning phase (see LATE WINTER)

 

 

Week 24

Session

Monday

 

Tuesday

2x 250m, 150m
[walk back; 6 min]

Wednesday

 

Thursday

a a) 6 min easy run on  grass;
b) circuit training: 4 x 6 exercises: 30/30 sec; 3 min with 30 sec skip rope between sets
c)  8 min easy run on grass

Friday

 

Saturday

3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog
[3 min rest] OR
15-20 min shallow hill runs x 60-80m with walk down recovery

Sunday

 

 

Week 25

Session

Monday

 

Tuesday

2x 250m, 150m,
[walk back; 6 min]

Wednesday

 

Thursday

a) 6 min easy run on  grass;
b) circuit training:
c) 6-8 relaxed strides on grass
c) 10 min easy run on grass

Friday

 

Saturday

3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog
[3 min rest] OR
15-20 min shallow hill runs x 60-80m with walk down recovery

Sunday

 

 

Week 26

Session

Monday

 

Tuesday

2x 2x 180m

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b)  circuit training
c) 10 min easy run on grass

Friday

 

Saturday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground  50cm, 60cm, 70cm, 80cm, and 90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch
 [full recovery]

Sunday

 

 

Week 27

Session

Monday

 

Tuesday

2x 2x 180m
[walk back; 6 min]

Wednesday

 

Thursday

a a) 4 min easy run on  grass;
b) circuit training
c) 10 min easy run on grass

Friday

 

Saturday

2x 4x 90m
[walk back; 6 min]

Sunday

 

 

Week 28

Session

Monday

 

Tuesday

1x 120m, 150m,180m, 150m, 120m
[walk back]

Wednesday

 

Thursday

a) 4 min easy run on grass;
b) circuit training:
c)6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

2x 4x 90m

Sunday

 

 

Week 29

Session

Monday

 

Tuesday

2x2x 180m
 [walk back; 6 min]

Wednesday

 

Thursday

a) 4 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles
b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]

Sunday

 

 

Week 30

Session

Monday

 

Tuesday

2x 2x 180m

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b)  circuit training
c) 10 min easy run on grass

Friday

 

Saturday

2x 4x 90m

Sunday

 

 

Week 31

Session

Monday

 

Tuesday

1x 120m, 150m, 180m, 150m, 120m

[walk back]

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training
c) 10 min easy run on grass

Friday

 

Saturday

Sprint Drive technique
rehearsal:
a) 4-6 accelerations through
sprint-drive sticks
b) 3-4 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch

 

Sunday

 

 

Week 32

Session

Monday

 

Tuesday

2x 4x 120m
[walk back; 6 min]

Wednesday

 

Thursday

a)4 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

2x 4x 90m

Sunday

 

 

Week 33

Session

Monday

 

Tuesday

2x 4x 120m

Wednesday

 

Thursday

a) 4 min easy run on grass;
b) circuit training
c) 6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles
b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]

Sunday