Pre-season training program

Monday 21st Dec

4km run

steady pace

16-18mins

*Kicking

20mins

Tuesday 22^nd Dec

Wednesday

23rd Dec

Fartlek

20s walk; 20s stride; 20s hard x 8 repeat after 4mins rest

Thursday 24th^th Dec

Friday   25^th Dec

Merry

Xmas

Saturday 26^th Sun

Run 1km

10 x 200m

sprints, rest 90secs

Run 1km

*Kicking

20mins

Sunday 27^th Dec

Monday 28^th Dec

200/400/

600/400/

200m

Walk recovery half distance

*Kicking 20mins

Tuesday 29^th Dec

Wednesday

30^th Dec

Run 1km 40m shuttle run - 3 sets of 10 efforts (up and back is 2) with 60s rest.

Run 1km

Thursday 31^st Dec

Friday

1st Jan

4km run

steady pace

16-18mins

*Kicking

20mins

Saturday 2nd Jan

Sunday

3rd Jan

Monday

4t^h Jan

Fartlek

20s walk; 20s stride; 20s hard x 8 repeat after 4mins rest

*Kicking

20mins

Tuesday  5^th Jan

Wednesday

6^th Jan

Run 1km

10 x 200m

sprints, rest 90secs

Run 1km

Thursday 7^th Jan

Friday

8^th Jan

200/400/

600/400/

200m

Walk recovery half distance run

*Kicking

20mins

Saturday 9^th Jan

Sunday

10^th Jan

Monday 11^th Jan

Run 1km 40m shuttle run - 3 sets of 10 efforts (up and back is 2) with 60s rest.

Run 1km

*Kicking

20mins

Tuesday 12^th Jan

Wednesday

13^th Jan

Fartlek

20s walk; 20s stride; 20s hard x 8 repeat after 4mins rest

Thursday 14^th Jan

Friday

15^th Jan

Run 1km

10 x 200m

sprints, rest 90secs

Run 1km

*Kicking

20mins

Saturday 16^th Jan

Sunday

17^th Jan