PROGRAM:
- 2-3 x Conditioning Sessions
- Off Leg options available if needed
- 9 Total Sessions as we return on the 17th of January
- Try and perform sessions with at least a day rest in between
- Preferably Tuesday, Thursday and Saturday
RUN: OUTDOOR
SESSION 1 Tuesday 27th December – DURATION: 21MINS + warm up
- 3 SETS X 5 MINS (30SECS ON/ 30SECS OFF)
- 3mins bw sets recovery
INTENSITY:
- 30 secs on is at good stride pace (INTENSITY 90%). You must challenge yourself with uncomfortable speed. Cover 130m or more
- 30 secs off- this is passive recovery
SURFACE: Running track, path or oval.
SESSION 2 Thursday 29th December– DURATION: 15MINS + warm up
- 8 SETS X 1 MIN HARD:1 MIN WALK
INTENSITY:
- 1MIN HARD IS AT STRIDE PACE (INTENSITY 80-90%). You must challenge yourself with uncomfortable repeated moderate speed. COVER 250-350m
- 1 MIN off- this is walk recovery
SURFACE: Running track, path or oval.
SESSION 3 Saturday 31st December – DURATION: 19 MINS + warm up
- 2 SETS X 8 MIN FARTLEK
- 3 mins rest between sets
INTENSITY:
- Change speed regularly from slow jog to full sprint. Try to run on a running track or course which has inclines and declines. Challenge yourself!
- 3 min off is passive recovery
SURFACE: Running track, path or oval.
SESSION 4 Tuesday 3rd January – DURATION: 21MINS + warm up
- 3 SETS X 5 MINS (20SECS ON/ 10SECS OFF)
- 3mins bw sets recovery
INTENSITY:
- 20 secs on is at good stride pace (INTENSITY 90%). You must challenge yourself with uncomfortable speed. Cover 85m or more
- 10 secs off- this is passive recovery
SURFACE:- Running track, path or oval.
SESSION 5 Thursday 5th January– DURATION: 19MINS + warm up
- 10 SETS X 1 MIN HARD:1 MIN WALK
INTENSITY:
- 1MIN HARD IS AT STRIDE PACE (INTENSITY 80-90%). You must challenge yourself with uncomfortable repeated moderate speed. COVER 250-350m
- 1 MIN off- this is walk recovery
SURFACE:- Running track, path or oval.
SESSION 6 Saturday 7th January – DURATION: 24MINS + warm up
- 2 SETS X 10 MIN FARTLEK
- 4 mins rest between sets
INTENSITY:
- Change speed regularly from slow jog to full sprint. Try to run on a running track or course which has inclines and declines. Challenge yourself!
- 3 min off is passive recovery
SESSION 7 Tuesday 10th January – DURATION: 21MINS + warm up
- 3 SETS X 5 MINS (40SECS ON/ 20SECS OFF)
- 3mins bw sets recovery
INTENSITY:
- 30 secs on is at good stride pace (INTENSITY 90%). You must challenge yourself with uncomfortable speed. Cover 160m or more
- 20 secs off- this is passive recovery
SURFACE:- Running track, path or oval.
SESSION 8 Thursday 12th January– DURATION: 17MINS + warm up
- 6 SETS X 2 MIN HARD:1 MIN WALK
INTENSITY:
- 2MIN HARD IS AT STRIDE PACE (INTENSITY 80%). You must challenge yourself with uncomfortable repeated moderate speed. COVER 500m-600m
- 1 MIN off- this is walk recovery
SURFACE:- Running track, path or oval.
SESSION 9 Saturday 14th January – DURATION: 29 MINS + warm up
- 2 SETS X 12 MIN FARTLEK
- 5 mins rest between sets
INTENSITY:
- Change speed regularly from slow jog to full sprint. Try to run on a running track or course which has inclines and declines. Challenge yourself!
- 3 min off is passive recovery
REDUCED JOINT LOADING
- THESE OPTIONS BELOW TO BE USED AS A CROSS TRAINING SESSION OR IF A CURRENT INJURY FLARES UP.
BIKE:
SESSION 1: (15MINS)
- WARM UP 5MINS
- 10 X 1MIN ON: 30SEC OFF
SESSION 2: (20MINS)
- WARM UP 5 MINS
- 8 X 1MIN ON: 30SECS OFF
- 3MINS RECOVERY
- 8 X 15SECS ON: 15 SECS OFF