Looking to get in great cardiovascular shape without a complicated or time-consuming plan? Try this out.
This plan is a continuation of my series for the open-field sport player such as lacrosse, rugby, field hockey, etc. who wishes to improve General Physical Preparedness (GPP) for his/her sport. This plan may also be used by anyone interested in getting in great running shape, using a short sprint format.
This program lasts one month and is broken into four, week-long phases. During each week you will sprint on three, non-consecutive days such as Monday, Wednesday, and Friday. The only equipment required is a 100 yard athletic field, a stop watch, and some good running shoes.
First Step: Pre-Test
Begin with a pre-test to ascertain your current best time for a 100-yard sprint. Take a running start.
From your pre-test we create our time progression interval goal times. We do this by adding 4-6 seconds to your best 100-yard sprint time. For example, if your 100-yard time is 12 seconds, the target time for repetitions of the 100-yard sprint during week one of the time progression interval sessions would be 12 + 4-6 = 16-18 seconds.
Below is an example of the training plan based on the pre-test running time of 12 seconds. The idea is to start each phase by running sub-maximal efforts and build over the four weeks to doing repeats of your best time.
Take 7-10 days off after each four week block before starting a new cycle.
It will be easiest to complete this plan if you have a friend or training partner to keep you on pace by shouting out times as you run. Another way to do this is by having the partner blow a whistle at ¼ intervals of the goal time.
WEEK 1:
For each workout strive to run 5-15 sprints at the 18 second pace. Decide for yourself when you can handle more. Rest 60-90 seconds between sprints (more if you have to). Be sure to warm-up and cool-down for 3-5 minutes before and after each session. Do this same workout a total of three times in week one.
- 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.
(Remember: For the purpose of example the workout is written out based on the 12 second pre-test. Modify the times according to your pretest.)
WEEK 2:
During week two strive for more consistency in your application of both work and rest. Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.
- 5 intervals of: 100 yard run in 17 seconds, followed by 60 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 16 seconds, followed by 60 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 15 seconds, followed by 60 seconds rest.
WEEK 3:
Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.
- 5 intervals of: 100 yard run in 15 seconds, followed by 55 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 14 seconds, followed by 55 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.
WEEK 4:
Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.
- 5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 12 seconds, followed by 45 seconds rest.
- Walk 2-4 minutes.
- 5 intervals of: 100 yard run in 12 seconds, followed by 40 seconds rest.
There you have it – a simple, yet challenging way of gaining fitness using nothing but a 100-yard sports field.
Similar programs could be used for longer distances:
- If you ran 200s, you would add 6-8 seconds onto your first week.
- If you ran 400s, you would add 8-12 seconds onto your first week.
For the longer distance programs, access to a running track would be most suitable.
For more of Taku’s workouts, check out his four weeks of strength and contioning programming.
