Week 1

Day 1
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

JStrength workout

Strength workout

3 x 8 ' Running

A x 7' Running (faster n sets 2 ad 3)

3 x 16' Running

Cool down: 5' jogging

Cool down f> jogging

Cool down: 5' jogging

Week2

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 0 ' Running

4 x 9 ' Running (faster in sets 2 ad 3)

3 x 14' Running

Cool down: 5' jogging

Cool down: 5' jogging

Cool down: 5'jogging

Week3

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 12' Running

J3 x 15' Running

W a r m up: 5'jogging

Cool down: 5' jogging

Cool down: 5' jogging

3 x 7'Fartlek. 2 paces (Fast-Slow)

Switching every 1 ' .

Recovery between sets 1 ' 3 0 " .

Cool down: 5' jogging

Week4

Day 1
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 2 ' Running

Warm up: 5' jogging

Warm up: 5' jogging

Cool down: 5' jogging

3 x 10'Fartlek. 2 paces (Fast-Slow)

3 x 8'Fartlek. 2 paces (Fast-Slow)

Switching every 1 " .

Switching every 4 5 " .

Recovery betweon sets 1 ' 3 0 " .

Recovery between sets 1 ' 3 0 '

Cool down: 5' jogging

Cool down: 5'jogging

Week5

Day 1
Stretching drills (before and after practice)

Day 2
Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

3 x 1 0 ' Running

W a r m up: 5' joggmq

W a r m up: 5' jogging

Cool down: 5' jogging

3 x 9'Fartlek. 2 pnces (Fast-Slow)

3 x 15'Fartlek. 2 paces (Fast-Slow)

Switching every 45

Switching every 1 ' .

Recovery between sets 1 '

Recovery between sets 1 ' .

Cool down: 5' jogging

Cool down: 5'jogging

Week7

Day 2
Stretching drills (before and after practice) Stretching drills (before and after practice)

Day 3
Stretching drills (before and after practice)

Strength workout

Strength workout

Strength workout

W a r m up: 5' jogging

3 x 1 4 ' Running

Warm up: 5' jogging

3 x 7'Fartlek. 2 paces (Fast-Slow)

Cool down: 5' jogging

Speed Resistance Workout

Switching every 2 5 " .

3 x 60

4 x 50

5x40

Recovery between sets 2'.

6 x 30

7 x 20

8 x 10

Cool down: 5'jogging

Recovery: Walk back after every sprint.

Cool down: 5'jogging

Week8

Day 1
Stretching drills (before and after practice)

Day 2
Stretchint] dnll-. i><
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Day 3
Stretching drills (before and after practice)

and after practice)

Strength workout

Strength worknul

Strength workout

W a r m up: 5' jogging

W a r m up: 5' loijiimg

Warm up: 5 jogging

3 x 1 0 increasing your pace.

3 x 9'Fartlek 7 pnces (Fast-Slow)

Speed Resistance Workout

The last part of each set should be at 90%

Switching every 35".

3 x 60

4 x 50

5 x 40

Recovery between sets 1 ' .

Recovery betwnnn sets 2 ' .

6 x 30

7x20

8 x 10

Cool down: 5'jogging

Cool down: 5' jogging

Recovery: Walk back after every sprint.

Cool down: 5'jogging

Week9

Day 1
Stretching drills (before and after practice) Stretching 'luir, (before and after practice)

Strength workout

Strength woikoul

W a r m up: 5' jogging

Warm up 5 |<H)<jing

3 x 9'Fartlek. 2 paces (Fast-Slow)

Speed Res.l .ince Workout

Switching every 3 5 " .

3 x 60

4 x 50

5x40

Recovery between sets 2 ' .

6 x30

7 x20

8 x 10

Cool down: 5 ' j o g g i n g

Recovery Wnlk bick after every sprint.

Cool down '. |i>i|i|iii(|