| It's the same thing day in day out, you have a plan | | | | Beware of hitting the target time each time in this |
| for your running program or a session in place and do | | | | case 90 seconds as this will mean no rest and |
| it repeatedly thinking it will get you fit, or you get to | | | | become an endurance set. |
| the stage where it feels like a chore rather than | | | | Level |
| enjoyable. | | | | Beginner Sets 8 Run, Rest = Time + 40secs Markers |
| We all know that we have to challenge our bodies in | | | | (distance apart) 15 |
| order to progress ourselves both mentally and | | | | Intermediate Sets 10 Run,Rest, = Time + 30secs |
| physically so as a new challenge the Team at T.O.D | | | | Markers (distance apart) 20 |
| Coaching has put together the following sprint | | | | Advanced Sets 12 Run,Rest,=Time+20secs Markers |
| workouts in order to get you re motivated and put a | | | | (distance apart) 25 |
| bit of fun into your workouts. The sets all have three | | | | Alternatively the triangle could be run as follows with |
| fitness levels so you don't feel left out in any way. | | | | the recovery being the walk jog part of the set, |
| 21's | | | | however the more tired an individual gets the longer |
| You require two lines 10 meters apart, for example | | | | they take on the recovery phase. |
| the base line to the touch line on a Rugby pitch is | | | | For a beginner they walk the first side of the triangle, |
| approximately 10 meters apart. | | | | jog the second and third. |
| The session requires you to complete the set | | | | Level |
| number of sprints in a minute or under see the table | | | | Beginner Sets 10 Tempo walk, jog ,jog |
| below for an example. | | | | Markers(distance apart) 15 |
| Level | | | | Intermediate Sets 12 Tempo walk jog, sprint Markers |
| Beginner Sprint Reps 13 Sets 4 Time 60 seconds | | | | (distance apart)20 |
| Rest 30 | | | | Advanced Sets 14 Tempo jog, sprint, sprint Markers |
| Intermediate Sprint Reps17 Sets 6 Time 60 seconds | | | | (distance apart)25 |
| Rest 20 | | | | The Number Box |
| Advanced Sprint Reps 21 Sets 8 Time 60 seconds | | | | In this session again it requires an all effort on each |
| Rest 10 | | | | rep. You will need to find an oblong shaped boxed |
| 3 T's | | | | area such as the 6 and 18 yards boxes on a football |
| The Trauma Triangle | | | | pitch or grab four twigs from a tree. The size of |
| Although markers are required for this session a | | | | area can be increased or decreased at any point |
| triangular flowerbed in a local park, running from the | | | | initially dependent on your fitness level start with the |
| soccer pitch side line to the center spot and out the | | | | markers 10 meters apart if using cones or twigs etc. |
| other side back to the start position constitutes a | | | | Number the box as follows |
| triangle, or quiet simply three little sticks will do. | | | | 1.Length |
| Choose a point on the triangle this will be your start | | | | 2.Width |
| point, | | | | 3.Diagonal |
| On the first repetition complete the circuit as fast as | | | | The following table is a guide to how the box should |
| possible this has to be a maximum best effort. Once | | | | be worked. Remember it is a sprint grid. |
| completed record your time and add the run time to | | | | Level |
| the set rest time as per the table below, this time | | | | Beginner Totals 5,7,9,11,13,15,17 Rest 30secs |
| then gives you a run rest time. | | | | Intermediate Totals 12,14,16,18,20,22,24 Rest 20secs |
| The faster you run the grid under the run rest time | | | | Advanced Totals 17,19,21,23,27,29,31 Rest 10secs |
| the longer the rest period e.g beginner- run rest time | | | | The aim is to run the grid as fast as possible and |
| 90 seconds, they run it in 60 seconds they have 30 | | | | using the numbered sides attain the totals set out as |
| seconds rest before they go again. | | | | per your fitness level, rest is jogging on the spot at |
| Some coaches/ trainers will traditionally double your | | | | the point you achieved. It is entirely up to the |
| time to give you the required rest, this is great if you | | | | individual how the box is run in order to achieve the |
| want to complete the set in the same time every | | | | totals set out. |
| circuit. As you progress through the levels distances | | | | Examples |
| can be increased and sets can be all out efforts for a | | | | 5- Could be run as 5x1, 2+2+1, 3+2, 3+1+1. |
| set number of rounds. | | | | 12 could be run as 12x1, 6x2, 4x3, 5+3+2+2 |
| Run Rest time example | | | | The sets above are meant as a compliment to an |
| Beginner completes the circuit in 50 seconds table | | | | existing program and as an alternative for the days |
| rest time is 40 seconds this equals a total run rest | | | | that you can't do a set for whatever reason. Use |
| time of 90 seconds. | | | | them to their fullest capabilities and you will see |
| The runner should complete the circuit in less than 90 | | | | progressions and have fun completing them. |
| seconds the faster they go the longer rest they get. | | | | |