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Days One & Three |
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Stretching |
15 minutes |
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Warm up run |
7 minutes |
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Two circuits of: |
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100 meter run at 60% |
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5 Star Jumps |
1 minute rest |
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25 meter sprint / 25 meter jog
for 100 meters |
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10 Star Jumps |
2 minute rest |
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50 meter Sprint |
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5 pushups |
2 minute rest |
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25 meter sprint / 25 meter jog
for 100 meters |
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10 pushups |
3 minute rest |
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After both circuits, end with: |
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7 minute cool down jog |
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15 minute stretch |
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Days Two & Four |
One set of line shuttle
consists of: |
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15 minutes stretching |
Begin on the end line |
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5 minute warm up run |
Sprint to the 10meter line and
return |
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5 Sets of Line shuttles** |
Sprint to the 20meter line and
return |
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Record the time this takes and
multiply by 3 to determine rest time |
sprint to the half-way line and
return |
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alternating 10-push-up &
10-sit-ups |
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7 minute warm down run |
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15 minute stretch |
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It is important to maintain an
appropriate working pace. |
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Don’t burn yourself out by
going too fast too early. |
