Running Programme

WARM-UP / WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

RUNNING #3

Time for some shuttle intervals today. There is no better way to improve some explosive power.

WARM-UP
Running warm-up.
Complete 3 x 100m 85% pace sprints + 3 x 50m 100% pace sprints.

WORKOUT
Each set of intervals will include the following eight shuttles:

2 x 10m
2 x 20m
2 x 30m
2 x 40m

Set out some markers @ 10m, 20m, 30m and 40m. For your recovery, walk slowly from the start to the 40m mark and back.

Complete 10 sets.

COOL DOWN
1 x 400m jog.

Score = Record each set of shuttles.

RUNNING #4

800m is a tough one. Shorter and you can sprint harder, longer and you can settle into a nice pace. 800m mucks about with you, just keep push when the legs say NO!

WARM-UP
1 x 800m slow jog.
Running warm-up.

WORKOUT
Run 800m
Walk for 400m
Run 800m
Walk for 400m
Run 800m
Walk for 400m

Complete 3 sets.

COOL DOWN
1 x 800m slow jog.

Score = Record each 800m run.