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The training workout listed below are for use on a running track. Should a track not be available to use, a flat  firm surface can be used. See the ‘timed equivalents’ at the bottom of the page.

Warm up before workout by slow jogging for 5 – 10 mins

Cool down after workout by slow jogging for 5 – 10 mins and stretching.

MON        REST

TUES       2 x 400m efforts.   Take a 400m walk/jog recovery 

                between 400m efforts

                400m walk/jog

                2 x 200m efforts.  Take a 200m walk/jog recovery

                between 200m effort

                200m walk/jog

                1 x 100m

WED        REST

THUR      4 – 6 x 200m   Take a 200m walk/jog recovery between        

                between 200m efforts

FRI          REST

SAT        15-25 mins steady paced running

SUN        REST/15-25 mins steady paced running

100m = 20 second timed effort    200m = 40 second timed effort

400m = 80 second timed effort