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10 WEEK
TRAINING PROGRAM



Fartlek: A much used training technique. Involves mixing anaerobic bursts in a long run, for example jog for 3mins then sprint flat out for 1min and over and over and over . . .

Speed sessions: Sprinting speed is a combination of stride length, stride frequency and mechanical efficiency [style]. Stride length can be increased by doing sprints up a slope or against some form of resistance [e.g. with weights or on sand]. Stride frequency can be increased by sprinting down slight slopes or on the spot. Style can be improved by doing sprint drills (high knees, high skips, heel flicks, giant strides). Do short sprints [70m max] and have long recoveries between each (several minutes) to ensure that it does not become endurance work.

Shuttles A: Short shuttle runs are very good training for anaerobic performance. For 'Shuttles A' place markers at 10m, 20m, and 30m. Each 'set' is comprised of four runs. The first part of the set is to the 10m marker and back, followed by runs to the 20m, 30m, 20m and 10m markers. The second part of the set is to the 30m marker and back 3 times. The third part of the set is to the 30m, the 20m then the 10m markers. The last part of the set is to the 30m, the 20m, the 30m and finally the 20m markers. Rough target times are 40secs, 35secs, 25secs and 43secs respectively.

Shuttles B: These are shorter shuttle runs, with a target time of around 12secs. Place four markers around 4m apart. The first marker is a base, the second is 4m in front and set off to the left slightly, the third is 4m directly in front of the base, and the last marker is 4m in front of the base and set slightly off to the right. One rep comprises of running 1-2-1-3-1-4-1, one set comprises of 5 reps.




THE SESSIONS


Week 1

[Day 1] 4 mile run followed by full recovery.
[Day 2] 4 x 600m runs with 3 minutes between runs.
[Day 3] 20mins fartlek then full recovery.

Week 2

[Day 1] 4 x 400m runs with 2 minutes between runs.
8 minutes rest.
6 x 100m sprints with 1 minute between sprints.
[Day 2] 5 mile run followed by full recovery.
[Day 3] 24mins fartlek followed by full recovery.

Week 3

[Day 1] 6 x 600m runs with 3 minutes between runs.
8 minutes rest
6 x 50m sprints with 45 seconds between sprints.
[Day 2] 4 x 1 mile runs, 6 mins recovery between each mile.
[Day 3] 3 sets 'Shuttles A' with 1.5 minutes between reps.

Week 4

[Day 1] 3 mile run followed by full recovery.
[Day 2] 4 x 800m runs with 3 minutes between runs.
8 minutes rest.
4 x 100m sprints with 1 minute between sprints.
[Day 3] 3 sets 'Shuttles A' with 1.5 mins between reps.

Week 5

[Day 1] 24mins fartlek then full recovery.
[Day 2] 6 x 400m runs with 2 minutes between runs.
8 minutes rest.
6 x 100m sprints with 1 minute between sprints.
[Day 3] 5 x 800m runs with 3 minutes between runs.
7 minutes rest.
8 x 50m sprints with 45 seconds between sprints.

Week 6

[Day 1] 4 sets 'Shuttles A' with 1 minute between reps.
7 minutes rest.
[Day 2] 4 mile run followed by full recovery.
8mins rest.
6 x 100m sprints with 1 minute between sprints.
[Day 3] 4 sets 'Shuttles B' with 1 minute between reps.

Week 7

[Day 1] 6 x 300m runs with 1.5 minutes between runs.
7 minutes rest.
8 x 50m sprints with 45 seconds between sprints.
[Day 2] 4 sets 'Shuttles A' with 1 minute between reps.
6 minutes rest.
[Day 3] Speed session followed by full recovery.
[Day 4] 24mins fartlek followed by full recovery.

Week 8

[Day 1] 4 sets 'Shuttles B' with 1 minute between reps.
6 minutes rest.
[Day 2] 6 x 400m runs with 2 minutes between runs.
6 x 100m sprints with 8 minutes between sprints.
[Day 3] 5 x 800m runs with 2.5 minutes betwen runs.

Week 9

[Day 1] Speed session followed by full recovery.
[Day 2] 4 sets 'Shuttles A' with 45 seconds between reps.
6 minutes rest.
[Day 3] 6 x 300m runs with 1.5 minutes between runs.
6 minutes rest.
8 x 50m sprints with 30 seconds between sprints.
[Day 4] 5 sets 'Shuttles B' with 1 minute between reps.

Week 10

[Day 1] 4 x 200m runs with 1 minute between runs.
6 minutes rest.
6 x 100m sprints with 1 minute between sprints.
8 x 50m sprints with 30 seconds between sprints.
[Day 2] 5 sets 'Shuttles A' with 45 secondss between reps.
6 minutes rest.
[Day 3] Speed session followed by full recovery.
[Day 4] 5 sets 'Shuttles B' with 45 seconds between reps.







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