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 a once-weekly home-worked flexibility routine.

Week 1

 

Session

Monday

15- 20 min steady run on grass

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 70-75%;
c) 1x 250m, 150m @ 75%
[walk next distance to be run;  4 min between sets]

Sunday

 

 

Week 2

Session

Monday

15- 20 min steady run on grass

Tuesday

 

Wednesday

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

c) 10 easy min run on grass

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 70-75%;
c) 1x 250m, 150m @ 75 - 80%
[walk next distance to be run; 4 min between sets]

Sunday

 

 

Week 3

Session

Monday

25 -30 min light fartlek on undulating terrain

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 75%;
c) 1x 250m, 150m @ 75-80%
[walk next distance to be run; 4 min between sets]

Sunday

 

 

Week 4

Session

Monday

25- 30 min light fartlek on undulating terrain

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 5

Session

Monday

 2x 10- 12 min steady on grass
[3-4 min jog between]

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 6

Session

Monday

2x 10- 12 min steady on grass
[3-4min jog between]

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 7

Session

Monday

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

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 8

Session

Monday

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

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 9

Session

Monday

Hill runs:
20- 25 min x fast relaxed reps on shallow hills x 80m- 120m
[alternate walk down/jog down]

Tuesday

 

Wednesday

a) 6 min easy run on grass
b) Circuit Training: 3x 10: add one exercise
(E.g. Squats)
c) 6-8 relaxed strides on grass x 80m-120m
OR 6-8 shallow grass hills x 80m
[walk back]

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 10

Session

Monday

Hill runs:
20- 25 min x fast relaxed reps on shallow hills x 80m- 120m
[alternate walk down/jog down]

Tuesday

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

Wednesday

 

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 80%
[4 min; 8 m in]

Sunday

 

 

Week 11

Session

Monday

a) 15 min light fartlek on undulating terrain
b) 8-10 x 120m-150m relaxed strides on grass
c) 10 min steady relaxed on grass

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 80%
[4 min; 8 m in]

Sunday

 

 

Week 12

Session

Monday

a) 15 min light fartlek on undulating terrain
b) 8-10 x 120m-150m relaxed strides on grass
c) 10 min steady relaxed on grass

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 2x 3x 300m @ 80%
[4 min; 8 m in]

Sunday

 

 

Week 13

Session

Monday

15-20 min relaxed run on grass

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

10-15 min relaxed run on grass

Sunday

 

 

Week 14

Session

Monday

15-20 min relaxed run on grass

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

10-15 min relaxed run on grass

Sunday