• Level 2 - Week - 5 - Week - 8

    These are different exercises with the same concept – building cardio

    endurance and working on sprint recovery time. You will do this level for 4 weeks. Perfect it, exceed it, OWN IT!!!

    A. Declining pyramid

     

    •      Sprint 60 yards 6 times, resting 15 seconds between each sprint

    •      Rest 1 minute

    •      Sprint 40 yards 6 times, resting 10 seconds between each sprint

    •      Rest 45 seconds

    •      Sprint 20 yards 6 times, resting 8 seconds between each sprint

    •      Rest 30 seconds

    •      Sprint 10 yards 6 times, resting 4 seconds between each sprint

    •      Rest 3 minutes

     

     

    B. 2.5 mile run (Tempo Pace – push yourself to get the best time)

     

    C. 120's

    •    Sprint 120 yards (full field) in 20 seconds; get back to start in the remaining 40 sec.

    (check calendar for repetitions)

     

    D. Fartlek

    •    5 min. warm-up pace

    •    1 min. jog > 30 sec. sprint > 30 sec. walk x 10

    •    10 min. cool down