Summer Running

The following summer running program is provided for those of you who wish to obtain a higher level of fitness the the upcoming season. Keep in mind that you are not required to work on this program, but it is recommended should you wish to be at your peak come training camp.

FARTLEKS

FARTLEKS are distance runs with sprints incorporated into them. This exercise is VERY SOCCER-LIKE.

In a fartlek we will give you a certain minute run, within that run you will have a warm-up phase of 4 minutes and a warn down phase of 4 minutes. Between these two phases you SPRINT AND JOG alternate whatever intervals are given to you.

Example:

FARTLEK-40 MINUTE RUN
4 MINUTE WARM-UP
ALTERNATE
1 MINUTE SPRINT
1 MINUTE JOG
30 SECOND SPRINT
30 SECOND JOG
4 MINUTE WARMDOWN
THE WARM-UP AND WARMDOWN PHASE CONSTITUTES 8 MINUTES OF YOUR RUN AND THE ALTERNATE PHASE CONSTITUTES 32 MINUTES OF YOUR RUN.

40-MINUTE RUN

THE 40-MINUTE RUN is your pur endurance day. On these runs you should be averaging no more than 8-minute miles. This means you should be covering no less than five miles on these runs.

2005 Summer Conditioning Program
May 19 - June 8, 2005

DAY 1

DAY 2

DAY 3

DAY 4 INTERVAL TRAINING

• 100 YD - 30 SEC REST
• 200 YD - 45 SEC REST
• 300 YD - 1 MIN REST
• 400 YD - 2 MIN REST
• 400 YD - 2 MIN REST
• 300 YD - 1 MIN REST
• 200 YD - 45 SEC REST
• 100 YD - 30 SEC REST

DAY 5

DAY 6

DAY 7-DAY OFF

2005 Summer Conditioning Program
June 9 - June 29, 2005

DAY 1

DAY 2 INTERVAL TRAINING

• 6-400 YD SPRINTS
• 1 MINUTE REST BETWEEN EACH 400

DAY 3

DAY 4 INTERVAL TRAINING

• 4-300 YD SPRINTS 1 MINUTE REST BETWEEN EACH 300
• 10-100 YD SPRINTS 45 SEC REST BETWEEN EACH 100

DAY 5

DAY 6

DAY 7-DAY OFF

2005 Summer Conditioning Program
June 30 - July 6, 2005

DAY 1 - DAY 7 - MINIMAL LIGHT TRAINING/RUNNING DURING THE WEEK.

2005 Summer Conditioning Program
July 7 - July 27, 2005

DAY 1

• 6-200 YD SPRINTS 45 SEC REST BETWEEN EACH 200
• 10-100 YD SPRINTS 30 SEC REST BETWEEN EACH 100

DAY 3

DAY 4 INTERVAL TRAINING

• 5-5 YD, 10 YD, 15 YD SUICIDES 1 MINUTE REST BETWEEN EACH SUICIDE
• 5-10 YD, 20 YD, 30 YD SUICIDES 1 MINUTE REST BETWEEN EACH SUICIDE

DAY 5

DAY 6-CHOOSE YOUR OWN ACTIVITY DAY-45 MINUTES OF ANY AEROBIC ACTIVITY

DAY 7-DAY OFF

2005 Summer Conditioning Program
July 28 - August 17, 2005

DAY 1

DAY 2 INTERVAL TRAINING

• 4-400 YD SPRINTS 2 MINUTES REST BETWEEN EACH 400
• 3-300 YD SPRINTS 1 MINUTES REST BETWEEN EACH 300
• 2-200 YD SPRINTS 45 SECONDS REST BETWEEN EACH 200

DAY 3

DAY 4 INTERVAL TRAINING

• 5-150 YDS 45 SECOND REST BETWEEN EACH 150
• 10-100 YDS 30 SECOND REST BETWEEN EACH 100

DAY 5

DAY 6-DAY OFF

DAY 7-DAY OFF

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