Week 1 Monday Tuesday Wednesday Thursday

Session

3x 6 min grass rectangle: 60m x 30m:stride, walk, stride, jog [3 min rest between sets]

a) 4 min easy run on grass; b) circuit training: 3x 6 exercises x 30 seconds work/30 seconds rest: [2.5 min between sets] press ups, sit ups, lunges, step ups, torso roller, skydiver, c) 8 min easy run on grass

Friday Saturday a) Sprint drills: 3-4 x 10-15m walking sprint, skip A, heel to bum, skip B, straight leg swings, fast high knees b) 2x 2x 70m: relaxed striding, focussing on sound technique 70- 75% effort; [walk back recovery; 6 min]

Sunday Week 2 Monday Tuesday Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass 3x 6 min grass rectangle: 60mx 30m: Session

Friday Saturday Sunday Week 3 Monday Tuesday 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog [3 min rest] Session a) Sprint drills: b)2x 2x 70m

Wednesday

Thursday

a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday Saturday a) Sprint drills: b) 2x 2x 80m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday Week 4 Monday Tuesday 2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog [3 min rest] Session

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between sets] c) 8 min easy run on grass

Friday Saturday Sunday Week 5 Monday Tuesday 2x 250m, 150m: relaxed pace, focussing on sound technique, c 70% effort [walk back recovery; 6 min] Session a) Sprint drills: b) 2x 2x 80m

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday

Saturday

a) Sprint drills: b) 2x 2x 90m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday Week 6 Monday Tuesday Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass 2x 250m, 150m [walk back; 6 min] Session

Friday Saturday Sunday Week 7 Monday Tuesday 1x 120m, 150m, 180m, 150m, 120m Fast relaxed, c 70% effort [walk back] Session a) Sprint drills b) 2x 2x 90m

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 3x 7 - add star jump exercise c) 6 min easy run on grass

Friday Saturday a) Sprint drills b) 2x 3x 70m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 8 Monday Tuesday

Session

1x 120m, 150m, 180m, 150m, 120m Fast relaxed, c 70% effort [walk back; 6 min]

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 6 min easy run on grass

Friday Saturday Sunday Week 9 Monday Tuesday Wednesday Thursday a) 6 min easy run on grass; b) circuit training: 3x 8: add high knee skip exercise c) 6-8 relaxed strides on grass x40-60m OR 3-4 shallow grass hills x 60-80m [walk back] 2x 250m, 150m [walk back; 6 min] Session a) Sprint drills: b) 2x 3x 70m

Friday Saturday a) Sprint drills: b) 2x 3x 80m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday Week 10 Monday Tuesday Wednesday 2x 250m, 150m [walk back; 6 min] Session

Thursday

a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]

Friday Saturday Sunday Week 11 Monday Tuesday Wednesday Thursday a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back] 1x 120m, 150m, 180m, 150m, 120m [walk back] Session a) Sprint drills: b) 2x 3x 80m

Friday Saturday a) Sprint drills: b) 2x 3x 90m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday Week 12 Monday Tuesday Wednesday Thursday a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back] 1x 120m, 150m, 180m, 150m, 120m Session

Friday

Saturday

a) Sprint drills: b) 2x 3x 90m

Sunday Week 13 Monday Tuesday Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m 10-12 min relaxed run on grass (c 60-70% effort) Session

Friday Saturday a) Sprint drills: b) 2x 70m, 80m, 90m: relaxed striding, focussing on sound technique, 70-75% effort [walk back; 6 min]

Sunday Week 14 Monday Tuesday Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m 10-12 min jog on grass Session

Friday Saturday a) Sprint drills: b) 2x 70m, 80m, 90m