EARLY-MID WINTER: (14 WEEKS)
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.

Week 1

 

Session

Monday

 

Tuesday

15 min steady run on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training: 3 x 8 exercises
x 30 seconds work/30 seconds rest
(E.g. Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust)
[2.5 min rest between sets]
c) 10 easy min run on grass

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 70%;
c) 1x 250m, 150m @ 75%
[walk next distance to be run;  6 min between sets]

Sunday

 

 

Week 2

Session

Monday

 

Tuesday

15 min steady run on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training
c) 10 easy min run on grass

Friday

 

Saturday

a) Sprint Drills
b)1 x 600m, 400m, 200m @ 70%;
c) 1x 250m, 150m @ 75%
[walk next distance to be run; 6 min between sets]

Sunday

 

 

Week 3

Session

Monday

 

Tuesday

20-25 min light fartlek on undulating terrain

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training:
c) 10 easy min run on grass

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 70%;
c) 1x 250m, 150m @ 75%
[walk next distance to be run; 6 min between sets]

Sunday

 

 

Week 4

Session

Monday

 

Tuesday

20-25 min light fartlek on undulating terrain

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training: 3 x 8 exercises
x 30 seconds work/30 seconds rest
 (E.g. Press ups, Sit ups, Lunges, Step ups,
Torso roller, Skydiver,
Seated leg extension, Scissor squat thrust)
[2.5 min rest between sets]
c) 10 easy min run on  grass

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m @ 70%
 [5 min]

Sunday

 

 

Week 5

Session

Monday

 

Tuesday

2x 10 min steady on grass
[3-4 min jog between]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training:
c) 10 easy min run on grass

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m  @ 70%
[5 min]

Sunday

 

 

Week 6

Session

Monday

 

Tuesday

2x 10 min steady on grass
[3-4min jog between]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training:
c) 10 easy min run on grass

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m  @ 70%
[5 min]

Sunday

 

 

Week 7

Session

Monday

 

Tuesday

2x 12- 15 min light fartlek on undulating terrain
[3-4 min jog between]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training: 3x 9 – add one exercise
(E.g. Burpees)
[2.5 min rest between sets]
c) 10 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 5x 350m @ 75%
[4 min]

Sunday

 

 

Week 8

Session

Monday

 

Tuesday

2x 12 -15 min light fartlek on undulating terrain
[3-4 min jog between]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training:
c) 10 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 5x 350m @ 75%
[4 min]

Sunday

 

 

Week 9

Session

Monday

 

Tuesday

Hill runs:
15-20 min x fast relaxed reps on shallow hills x 80m- 120m
[walk down]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training: 3x 10: add one exercise
(E.g. Squats)
[2.5 min rest between sets]

c) 6-8 relaxed strides on grass x 80m-120m
OR 6-8 shallow grass hills x 80m
[walk back]

Friday

 

Saturday

a) Sprint Drills
b) 5x 350m @  75%
[4 min]

Sunday

 

 

Week 10

Session

Monday

 

Tuesday

Hill runs:
15- 20 min x fast relaxed reps on shallow hills x 80m- 120m
[walk down]

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training
c) 6-8 relaxed strides on grass
OR 6-8 shallow grass hills

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 75%
[4 min; 8 m in]

Sunday

 

 

Week 11

Session

Monday

 

Tuesday

a) 10-12 min light fartlek on undulating terrain
b) 6-8 x 120m-150m relaxed strides on grass
c) 8-10 min steady relaxed on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass
OR 6-8 shallow grass hills

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 75%
[4 min; 8 m in]

Sunday

 

 

Week 12

Session

Monday

 

Tuesday

a) 10- 12 min light fartlek on undulating terrain
b) 6-8 x 120m-150m relaxed strides on grass
c) 8-10 min steady relaxed on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training
c) 6-8 relaxed strides on grass
OR 6-8 shallow grass hills

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 75%
[4 min; 8 m in]

Sunday

 

 

Week 13

Session

Monday

 

Tuesday

15 min relaxed run on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training
c) 6-8 relaxed strides on grass
OR 6-8 shallow grass hills

Friday

 

Saturday

10-12 min relaxed run on grass

Sunday

 

 

Week 14

Session

Monday

 

Tuesday

15 min relaxed run on grass

Wednesday

 

Thursday

a) 6 min easy run on grass
b) Circuit Training
c) 6-8 relaxed strides on grass
OR 6-8 shallow grass hills

Friday

 

Saturday

10-12 min relaxed run on grass

Sunday