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

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    Jenny Hdez
    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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    Download as PDF, TXT or read online from Scribd

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

    Uploaded by

    Jenny Hdez
    35 views8 pages
    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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    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.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    35 views8 pages

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

    Uploaded by

    Jenny Hdez
    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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    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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