MONDAY TUESDAY WEDNESDAY
POGOS (2-3 SETS X
WALL DRILLS(3-5 SETS X 10REPS )
10REPS) UPRIGHT DRILLS (2-3
EXPLOSIVES STARTS(2-4 SETS SETS X 10REPS )
X 10M) SPRINTS (2-4 SETS X
SPRINTS (2-4 SETS X 10M) 10M)
BROAD JUMP (4-5 SETS X VERTICAL JUMPS (2-3
WEEK 1 20M) REST DAY SETS X 10REPS )
HILLS
15SECS 90% EFFORT
2MIN RECOVERY
10 SETS
BROAD JUMPS (4-5 SETS X
20M)
VERTICAL JUMPS (2-3 SETS X 45/60
10REPS ) 45 SECS 80% EFFORT
RESISITED SPRINTS (2-4 SETS 60 JOG
WEEK 2 X 10M) REST DAY 8-12 SETS
HILLS
15SECS 90% EFFORT
2MIN RECOVERY
10 SETS
POGOS (4-5 SETS X 10REPS ) BROAD JUMPS (5 SETS X
UPRIGHT DRILLS (4-5 SETS X 20M)
10REPS ) VERTICAL JUMPS (5 SETS
SPRINTS (5 SETS X 20M) X 10REPS )
VERTICAL JUMPS (4SETS X RESISITED SPRINTS(5
WEEK 3 10REPS ) REST DAY SETS X 20M)
WALL DRILLS(3-5 SETS X
10REPS)
EXPLOSIVES STARTS(2-4
SETS X 10M)
30/90 SPRINTS (2-4 SETS X
30 SECS 90% EFFORT 10M)
90 JOG BROAD JUMP (4-5 SETS X
WEEK 4 8-12 SETS REST DAY 20M)
POGOS (8 SETS X 10REPS )
UPRIGHT DRILLS (8 SETS X
10REPS ) 30/90
SPRINTS (10 SETS X 20M) 30 SECS 90% EFFORT
VERTICAL JUMPS (6SETS X 90 JOG
10REPS ) 12 SETS
THURSDAY FRIDAY SATURDAY SUNDAY
45/60 60/60
45 SECS 80% EFFORT 60 SECS 70% EFFORT
60 JOG 60 JOG
REST DAY 8-12 SETS 8-12 SETS REST DAY
15 UPHILL SPRINTS 60/60
15 SECS 95% EFFORT 60 SECS 70% EFFORT
2 MINS RECOVERY 60 JOG
REST DAY 10-15 SETS 8-12 SETS REST DAY
30/90 60/60
30 SECS 90% EFFORT 60 SECS 70% EFFORT
90 JOG 60 JOG
REST DAY 8-12 SETS 8-12 SETS REST DAY
30 UPHILL SPRINTS
30 SECS 90% EFFORT
2 MINS RECOVERY 5K Jog or Walk (Selfpace)
REST DAY 8-12 SETS Recovery Run REST DAY
Plyometrics
MONDAY TUESDAY WEDNESDAY
POGOS (2-3 SETS X
WALL DRILLS(3-5 SETS X 10REPS )
10REPS) UPRIGHT DRILLS (2-3
EXPLOSIVES STARTS(2-4 SETS SETS X 10REPS )
X 10M) SPRINTS (2-4 SETS X
SPRINTS (2-4 SETS X 10M) 10M)
BROAD JUMP (4-5 SETS X VERTICAL JUMPS (2-3
WEEK 1 20M) REST DAY SETS X 10REPS )
6x (2:00 EASY RUN, 8x (2:00 RUN at 5K PACE,
WEEK 2 1:00 WALK) REST DAY 1:00 WALK)
HILLS
15SECS 90% EFFORT
2MIN RECOVERY
10 SETS
POGOS (4-5 SETS X 10REPS ) BROAD JUMPS (5 SETS X
UPRIGHT DRILLS (4-5 SETS X 20M)
10REPS ) VERTICAL JUMPS (5 SETS
SPRINTS (5 SETS X 20M) X 10REPS )
VERTICAL JUMPS (4SETS X RESISITED SPRINTS(5
WEEK 3 10REPS ) REST DAY SETS X 20M)
10x (2:00 EASY RUN, 2x (15:00 EASY RUN,
WEEK 4 1:00 WALK) REST DAY 1:00 WALK)
THURSDAY FRIDAY SATURDAY SUNDAY
45/60 60/60
45 SECS 80% EFFORT 60 SECS 70% EFFORT
60 JOG 60 JOG
REST DAY 8-12 SETS 8-12 SETS REST DAY
6x (2:00 EASY RUN, 4x (6:00 EASY RUN, 2:00
REST DAY 1:00 WALK) WALK) REST DAY
30/90 60/60
30 SECS 90% EFFORT 60 SECS 70% EFFORT
90 JOG 60 JOG
REST DAY 8-12 SETS 8-12 SETS REST DAY
8x (1:00 EASY RUN, 3x (10:00 EASY RUN, 2:00
1:00 WALK) WALK)
MONDAY TUESDAY WEDNESDAY
WEEK 1 8x (1:00 EASY RUN, 1:00 WALKREST DAY 10x (1:00 RUN at 5K PACE,
6x (2:00 EASY RUN, 8x (2:00 RUN at 5K PACE,
WEEK 2 1:00 WALK) REST DAY 1:00 WALK)
4x (4:00 EASY RUN,
WEEK 3 1:00 WALK) REST DAY 6x (3:00 RUN at 5K PACE,
10x (2:00 EASY RUN, 2x (15:00 EASY RUN,
WEEK 4 1:00 WALK) REST DAY 1:00 WALK)
THURSDAY FRIDAY SATURDAY SUNDAY
REST DAY 8x (1:00 EASY RUN, 1:00 5x (4:00 EASY RUN, 2:00 REST DAY
6x (2:00 EASY RUN, 4x (6:00 EASY RUN, 2:00
REST DAY 1:00 WALK) WALK) REST DAY
3x (10:00 EASY RUN, 2:00
REST DAY 4x (4:00 EASY RUN, 1:00 WALK) REST DAY
8x (1:00 EASY RUN, 3x (10:00 EASY RUN, 2:00
REST DAY 1:00 WALK) WALK) REST DAY
MONDAY TUESDAY WEDNESDAY
WEEK 1 UPPER BODY PULL REST DAY LOWER BODY
WEEK 2 UPPER BODY PUSH REST DAY LOWER BODY
WEEK 3 UPPER BODY PULL REST DAY LOWER BODY
WEEK 4 UPPER BODY PUSH REST DAY LOWER BODY
THURSDAY FRIDAY SATURDAY SUNDAY
INJURY PREVENTION
REST DAY + MOBILITY REST DAY
INJURY PREVENTION
REST DAY + MOBILITY REST DAY
INJURY PREVENTION
REST DAY + MOBILITY REST DAY
INJURY PREVENTION
REST DAY + MOBILITY REST DAY