4 days a week least 45min of a sprinting/interval routine (10min warm least 30 min of sprinting/intervals, 5 min cool down)

Transcription

1 RUNNING SCHEDULE 2 days a week least a 3 mile run 4 days a week least 45min of a sprinting/interval routine (10min warm least 30 min of sprinting/intervals, 5 min cool down) RUNNING LEVEL GAUGE 25% = Walking 50% = Jogging 75% = Running (this is a hard run, as if you were running a mile and being timed) 100% = Full SPRINTING/INTERVAL ROUTINES Lines Starting from the end line mark off 10 yards, 20 yards, 30 yards, 40 yards and 50 yards to the 10 yd mark and jog back, once you get back to the end line turn and sprint to the next mark (20 yd mark) and jog back, repeat to the 30 yd mark, the 40 yd mark, and the 50 yd mark Once you have jogged back from the 50 yd mark take a 1 minute break Repeat 8 times Lines Starting from the end line mark off 5 yards, 10 yards, 15 yards, 20 yards, and 25 yards to the 5yd mark and sprint back, once you get to the end line turn and sprint to the second mark (10 yd mark) and sprint back, repeat to the 15 yd mark, the 20 yd mark, and the 25 yd mark Once you have sprinted back from the 25 yd mark take a 1 minute break Repeat 8 times 3. Progression/Regression Using half of the soccer field, start at one corner Lap 1: Jog one half lap Lap 2: Once you return to the corner you started at, sprint one side of the half and jog the other three sides Lap 3: Once you return to the corner you started at, sprint two sides of the half and jog the other two sides Lap 4: Once you return to the corner you started at, sprint three sides of the half and jog the other one side Lap 5: Once you return to the corner you started at, go on a hard run (75%) for all four sides of the half Take a very, very slow half field lap Repeat the routine in reverse: hard run (75%) 4 sides, sprint 3 sides and jog one, sprint 2 sides and jog 2, sprint 1 side and jog 3 Take a very, very slow half field lap s 200 s 100 s 50 s 25 s Run hard (75%) for one 400 (a full lap) and take a 1 min break then repeat...do two 400 s in all

2 a 200 (the sideline and an end line on the field OR the sideline and a curve on the track), walk back to where you started from and do a second 200 do four 200 s in all one 100, walk back to where you started from and do another 100 do six 100 s in all one 50, walk back to where you started from and do another 50 do eight 50 s in all one 25, walk back to where you started from and do another 25 do ten 25 s in all 5. Dribbling Use ½ of a soccer field Dribble around in the space at a steady jog Every 5 touches cut the ball in a new direction (any type of cut/move you would like) and sprint hard for 5-7 yards, then begin your steady jog again and repeat the process Do this dribbling routine for 3min and take a 1.5min break After the break, repeat the dribbling routine for 5min and take a 1.5min break After the break, repeat the dribbling routine for 7min and take a 1.5min break After the break repeat the process in reverse (dribble for 7min with a break, then 5min with a break, then 3min) 6. Width of Field Starting on one sideline of the soccer field run 75% across to the other sideline, back to your starting sideline, across again and back and that will be one set (see illustration) After one set take a 1min break End Line Do 5 sets in total Start Do one very, very slow jog across the field and back Repeat the 5 sets Stop 7. Horseshoes (see illustration) Using ½ field start at one corner three sides of the half and walk the 4 th side back to the starting corner Repeat 4x total Take 3 minutes to juggle the ball Repeat the 4 horseshoes Take 3 minutes to juggle the ball End Line SPRINT = WALK = 50yd line 8. Decrease from Whole to Half to 18 to 6 Go on a jog around the whole field Take a 1 min break Go on a 75% run around half the field Take a 1min break around the 18yd box Take a 30 sec break around the 6yd box Take a 30 sec break Repeat the whole routine 4x 50yd line

3 Mark off the 10, 20, 40, 50, and 100 yd lines to the 10 yd mark and jog back slowly, repeat 10x in total to the 10yd mark to the 20 yd mark and jog slowly back, repeat 8x in total to the 20yd mark to the 40 yd mark and jog slowly back, repeat 6x in total to the 40yd mark to the 50 yd mark and jog slowly back, repeat 4x in total to the 50yd mark to the 100 yd mark and jog slowly back, repeat 2x in total to the 100yd mark Take a 2-3 minute break Repeat the sequence in reverse: Start with s, then do 4-50 s, 6-40 s, 8-20 s, and s 10. Hills or Stairs Hills must be at least 25 paces tall and at a fairly steep angle (to mark it off, start at the bottom and take normal strides to the top it should be 25 of your strides to the top) Stairs must have at least 25 stairs from bottom to top to the top and jog slowly down (be careful on the way down) Do 10 sets (sprinting up and jogging down is 1 set) Take a 2 min break (be sure to stretch during your break) and repeat 11. Hills or Stairs Alternating with s Hills must be at least 25 paces tall and at a fairly steep angle (to mark it off, start at the bottom and take normal strides to the top it should be 25 of your strides to the top) Stairs must have at least 25 stairs from bottom to top to the 50 yd mark and jog slowly back 5 times to the 18 yd mark and jog slowly back 5 times to the 6 yd mark and jog slowly back 5 times 12. Flying 30 s Place one marker 30yds out and place another marker 30yds out from the first (or 60yds from the end line) Start at the end line and build up to the first cone starting at a jog and moving up to a hard run Once you get to the first cone sprint to the second cone and jog back slowly Once you get back to the end line start again Do 8 sets s/50 s from one end line to the other end line stop and take a 30 second break After the 30 seconds is up sprint back the other direction and stop and take another 30second break Do 10 full field (110 s) sprints from one end line to the halfway line stop and take a 15 second break After the 15 seconds is up sprint back the other direction and stop and take another 15 second break Do 10 half field (50 s) sprints 14. Full Field Interval Laps First 30yds = Build-Up Second 30yds =

4 Do four laps around the full field from the corner you start at you will jog slowly for 50yds, then you will run hard (75%) for 50yds, then you will sprint for 50yds, then repeat the sequence After you have done four full laps of this sequence, take 1 walking lap then repeat Run Jog START Jog Run 15. Interval s Place a marker 15yds out from the end line, then place a marker 20yds from the first marker and place a third marker 15yds from the second marker You will sprint to the first cone, jog to the second, and sprint through the last cone Walk back and repeat Do 10 times 16. s Alternated with Plyometrics Mark off 10yds from the end line you will go from the end line to the cone performing the plyometrics/sprints listed below and you should do each 2x before moving on to the next one in the list out and jog back out and sprint back Run backwards out and jog back Skip for height out and jog back Skip for speed out and jog back High knees out and jog back Kick your butt out and jog back out and jog back out and sprint back Feet together and hop laterally over the imaginary line connecting the cones and jog back Hop on your left leg out and jog back Hope on your right leg out and jog back Run in slow motion out and jog back Fast feet (like a football player in tired) on either side of the imaginary line out and jog back out and jog back out and sprint back Lunges out and jog back Squat out facing left and jog back Squat out facing right and jog back Karaoke/Grapevine out facing left and jog back Karaoke/Grapevine out facing right and jog back out and sprint back out and jog back 17. Dribbling Lines 15yds = 20yds = Jog 15yds =

5 Mark off 5yds, 10yds, and 20yds Dribble a ball out to the 5yd mark, cut the ball back (use any cut/move you would like) and dribble it back to the starting point, do the same to the 10 and 20yd marks (once you ve gone out and back to all three cones you will have completed one set) Do 3 sets: the first set should be done at a jog, the second set should be at a hard run (75%) and the third set should be done at a sprint Take a 2min break and repeat the process 18. Diagonal s Use half of the soccer field Starting where one end line and one sideline meet jog to the half way line, then go 75% along the half way line, then sprint from the corner of the half way line to the corner you started at on the end line (a diagonal sprint) Repeat 4 times, take a 3 minute break and repeat 19. Track Intervals Starting at the beginning of a straightaway on the track jog the straightaway, go 75% around the curve, sprint the other straightaway and then walk the final curve back to your starting point Repeat this 4 times 20. Laps and s Before starting mark off 5 yards, 10 yards, 15 yards and 20 yards Do one 800 (two full laps around the field or track) at 75% Using the markers for 5, 10, 15, and 20 yards, do one set of lines (sprint out sprint back once you have sprinted out and back to the 5, then go to the 10, then the 15, then the 20 and once you sprint back from the 20 you have completed your 1 set) Take a 1 minute break Do one 400 (one full lap around the field or track) at 75% Do one set of lines and take a 1 minute break Do one more set of lines and take another 1 minute break Do one 400 at 75% Do one set of lines and take another 1 minute break Do one 800 at 75% mile run with s Find a trail, mark a road run or use a track/soccer field make sure it is a distance of 2miles You will run at a jog for 2 minutes and then sprint for 20-30sec Repeat this process throughout the whole run