• Level 1- Week 1   - Week  4

    Level 1 will be done for the first 5 weeks of the program.  For some of you it may be easy.  Push yourself to get better times, or take shorter breaks in between sprints.  Pushing yourself now will make things easier when you start level 2.

    A. Down the ladder

    •      Run six 100 yard sprints, resting 30 seconds between each sprint

    •      Rest 2 minutes

    •      Run five 80 yard sprints, resting 25 seconds between each sprint

    •      Rest 1:30 minutes

    •      Run four 60 yard sprints, resting 20 seconds between each sprint

    •      Rest 1 minute

    •      Run three 40 yard sprints, resting 10 seconds between each sprint

    •      Rest 30 seconds

    •      Run two 20 yard springs, resting 5 seconds between each sprint

    •      Rest 15 seconds

    •      Run a 10 yard sprint

    •      Rest 3 minutes

     

    B. 2 mile run  (Tempo Pace – push yourself to get the best time)

     

     

    C. Pyramid x 2

    •      Sprint to 18 and back, rest 5 seconds

    •      Sprint to 18 and back twice, rest 10 seconds

    •      Sprint to 18 and back three times, rest 15 seconds

    •      Sprint to 18 and back four times, rest 25 seconds

    •      Sprint to 18 and back three times, rest 15 seconds

    •      Sprint to 18 and back twice, rest 10 seconds

    •      Sprint to 18 and back

    •      Rest 3 minutes and repeat

     

    D. Fartlek

    •      5 min. warm-up pace

    •      1 min. quick pace followed by 2 min. relaxed pace X5

    •      10min. cool down pace

    (This is a 30min. run and approximately  3 miles)