SPECIFIC CONDITIONING (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via relaxed runs on grass; to introduce low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop coordination and event specific skills  via sprint drills and differential running.

Week 15

 

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 5-6x 200m
Fast relaxed  @ 75%
[200m jog]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training: 2x double sets x 6 exercises
c) 8 min steady run on grass

Friday

 

Saturday

a) Sprint Drills
b) 2-3x 500m
Fast relaxed @ 75%
[5 min]

Sunday

 

 

Week 16

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 5-6x 200m
Fast relaxed
[200m jog]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training: 2x double sets x 6 exercises
c) 3-4x 60-80m relaxed strides on grass

Friday

 

Saturday

a) Sprint Drills
b) 2-3x 500m
Fast relaxed @ 75%
[5 min]

Sunday

 

 

Week 17

Session

Monday

 

Tuesday

a) Sprint Drills
b) 4x 250m
Fast relaxed @75%
[4 min]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training: 2x double sets x 6 exercises
c) 8 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 3-4x 450m
fast relaxed @  75%
[5 min]

Sunday

 

 

Week 18

Session

Monday

 

Tuesday

a) Sprint Drills
b) 4x 250m @ 75%
Fast relaxed
[4min]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass

Friday

 

Saturday

a) Sprint Drills
b) 3-4x 450m
fast relaxed @  75%
[5min]

Sunday

 

 

Week 19

Session

Monday

 

Tuesday

a) Sprint Drills
b) 1x 150m, 250m, 350m, 250m, 150m
Fast relaxed @ 75-80%
[slow walk back]]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training: 2x double sets x 8 exercises
c) 8 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 3x split-pace 300m runs:
(E.g. Pace differentials:
1st 150m @ 75%,
2nd 150m @ 80%)
[8 min between 300m runs]

Sunday

 

 

Week 20

Session

Monday

 

Tuesday

Sprint Drills:

1x 150m, 250m, 350m, 250m, 150m
Fast relaxed @75-80%
[slow walk back]

Wednesday

 

Thursday

 a) 4 min easy run on  grass;
b) Circuit Training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 3x split-pace 300m runs:
(E.g. Pace differentials:
1st 150m @ 75%,
2nd 150m @ 80%)
[8 min]