Six-Week Running Program

Player-Focused Workouts & Trainings

All Workouts should start with the following:

- 10 minutes of total body stretching

- Dynamic (skip, butt kick, high knee, lateral lunge with twist, squat, etc.)

- Partner Stretch - hamstrings, quads & hip flexor

- 8 minutes of jump rope - foot “speed rope” w/ every revolution of rope AKA NO “double jumps”

- Finish warm-up with 4 x 100 strides

WEEK 1

Day 1:
500 in 1:40 with 3 minute rest
400 in 75 sec. with 3 min. rest
300 in 57 sec.
Finish with 8 x 100 strides – 17 sec 40 sec rest in between

Day 2:
6 x 110 yrd in 22 sec. – 1 minute rest between each
1 x 660 yrd in 2:15 sec. – 5 minute rest
2 x 220 yrd in 42 sec. – 2 minute rest between each

Day 4:
2 x 150 stride in 25 sec. with 1.5 min. rest
8 x 200 in 37 sec. with 2 min. rest in between
8 x 100 strides in 17 sec. with 40 sec. rest:

WEEK 2

Day 1:
4 x 300 in 52 sec. with 3 minute rest between each
4 x 150 in 26 sec. with 1.5 minute rest
8 x 100 striders – in 17 secs – 40 sec rest in between

Day 2:
2 x 220 yrd in 42 sec. – 2 minute rest between each
10 x 110 yrd in 22 sec. – 1 minute rest between each
2 x 220 yrd in 42 sec. – 2 minute rest between each

Day 3:
8 x 150 hills – 27 sec - walk down for recovery – if flat 24 sec, 1:20 rest

WEEK 3

Day 1:
4 x 300 in 52 sec. with 3 minute rest between each
4 x 150 in 26 sec. with 1.5 minute rest
8 x 100 striders – in 17 sec. – 40 sec rest in between

Day 2:
2 x 220 yrd in 42 sec. – 2 minute rest between each
10 x 110 yrd in 22 sec. – 1 minute rest between each
2 x 220 yrd in 42 sec. – 2 minute rest between each

Day 3:
8 x 150 hills – 27 sec - walk down for recovery – if flat 24 sec, 1:20 rest

WEEK 4

Day 1:
2 x 200 in 36 sec. with 2 minute rest, then
1 x 400 in 72 sec. 2:30 rest after 400 Repeat

Day 2:
3 x 200 yrd in 46 sec. – 2 minute rest between each
5 x 110 yrd in 22 sec. – 1 minute rest between each
1 x 880 yrd in 3:00

Day 4:
Accelerations on grass, with jog back for recovery
- 40, 50, 60, 70, 80, 90, 100, 100, 90, 80, 70, 60, 50, 40, 50, 60, 70, 80, 90, 100

WEEK 5

Day 1:
2 x 200 in 36 sec. with 2 minute rest, then
1 x 400 in 76 sec. 2:30 rest after 400 Repeat

Day 2:
3 x 200 yrd in 46 sec. – 2 minute rest between each
5 x 110 yrd in 22 sec. – 1 minute rest between each
1 x 880 yrd in 3:15 sec.

Day 4:
Accelerations on grass, with jog back for recovery
- 40, 50, 60, 70, 80, 90, 100, 100, 90, 80, 70, 60, 50, 40, 50, 60, 70, 80, 90, 100

WEEK 6

Day 1:
2 x – 300 in 52 with 2 minute rest. 200 in 36 sec. 150 in 27, rest after 150 then repeat

Day 2:
30 minute run

Day 3:
10 x 110 yrd in 22 sec. – 1 minute rest between each
1 x 440 yrd in 1:30