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Week 1: A X 7' Running (Faster ¡N Sets 2 Ad 3)

This document outlines a 9-week training plan consisting of strength workouts and running exercises like stretching drills, fartlek runs of varying distances and paces, and speed resistance workouts of progressively shorter sprint intervals separated by walking recoveries. Each week introduces longer run distances and more challenging variations of exercises, with the goal of improving both aerobic capacity and speed over the course of the training period.

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Jenny Hdez
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
39 views

Week 1: A X 7' Running (Faster ¡N Sets 2 Ad 3)

This document outlines a 9-week training plan consisting of strength workouts and running exercises like stretching drills, fartlek runs of varying distances and paces, and speed resistance workouts of progressively shorter sprint intervals separated by walking recoveries. Each week introduces longer run distances and more challenging variations of exercises, with the goal of improving both aerobic capacity and speed over the course of the training period.

Uploaded by

Jenny Hdez
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1

Day 1
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

JStrength workout

Strength workout

3 x 8 ' Running

A x 7' Running (faster n sets 2 ad 3)

3 x 16' Running

Cool down: 5' jogging

Cool down f> jogging

Cool down: 5' jogging

Week2

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 0 ' Running

4 x 9 ' Running (faster in sets 2 ad 3)

3 x 14' Running

Cool down: 5' jogging

Cool down: 5' jogging

Cool down: 5'jogging

Week3

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 12' Running

J3 x 15' Running

W a r m up: 5'jogging

Cool down: 5' jogging

Cool down: 5' jogging

3 x 7'Fartlek. 2 paces (Fast-Slow)

Switching every 1 ' .

Recovery between sets 1 ' 3 0 " .

Cool down: 5' jogging

Week4

Day 1
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 2 ' Running

Warm up: 5' jogging

Warm up: 5' jogging

Cool down: 5' jogging

3 x 10'Fartlek. 2 paces (Fast-Slow)

3 x 8'Fartlek. 2 paces (Fast-Slow)

Switching every 1 " .

Switching every 4 5 " .

Recovery betweon sets 1 ' 3 0 " .

Recovery between sets 1 ' 3 0 '

Cool down: 5' jogging

Cool down: 5'jogging

Week5

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 0 ' Running

W a r m up: 5' joggmq

W a r m up: 5' jogging

Cool down: 5' jogging

3 x 9'Fartlek. 2 pnces (Fast-Slow)

3 x 15'Fartlek. 2 paces (Fast-Slow)

Switching every 45

Switching every 1 ' .

Recovery between sets 1 '

Recovery between sets 1 ' .

Cool down: 5' jogging

Cool down: 5'jogging

Week7

Day 2
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

W a r m up: 5' jogging

3 x 1 4 ' Running

Warm up: 5' jogging

3 x 7'Fartlek. 2 paces (Fast-Slow)

Cool down: 5' jogging

Speed Resistance Workout

Switching every 2 5 " .

3 x 60

4 x 50

5x40

Recovery between sets 2'.

6 x 30

7 x 20

8 x 10

Cool down: 5'jogging

Recovery: Walk back after every sprint.

Cool down: 5'jogging

Week8

Day 1
Stretching drills (before and after practice)

Day 2
Stretchint] dnll-. i><
i
><<

Day 3
Stretching drills (before and after practice)

and after practice)

Strength workout

Strength worknul

Strength workout

W a r m up: 5' jogging

W a r m up: 5' loijiimg

Warm up: 5 jogging

3 x 1 0 increasing your pace.

3 x 9'Fartlek 7 pnces (Fast-Slow)

Speed Resistance Workout

The last part of each set should be at 90%

Switching every 35".

3 x 60

4 x 50

5 x 40

Recovery between sets 1 ' .

Recovery betwnnn sets 2 ' .

6 x 30

7x20

8 x 10

Cool down: 5'jogging

Cool down: 5' jogging

Recovery: Walk back after every sprint.

Cool down: 5'jogging

Week9

Day 1
Stretching drills (before and after practice) Stretching 'luir, (before and after practice)

Strength workout

Strength woikoul

W a r m up: 5' jogging

Warm up 5 |<H)<jing

3 x 9'Fartlek. 2 paces (Fast-Slow)

Speed Res.l .ince Workout

Switching every 3 5 " .

3 x 60

4 x 50

5x40

Recovery between sets 2 ' .

6 x30

7 x20

8 x 10

Cool down: 5 ' j o g g i n g

Recovery Wnlk bick after every sprint.

Cool down '. |i>i|i|iii(|

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