Running Training Workouts

PEAK
PERFORMANCE

Running Training
Workouts

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Running Training Part 1: Improving General Whole-Body Running Strength

Purpose:
To improve general whole-body muscular strength in runners and endurance athletes prior to
progressing to power training

Suitable for:
All sportsmen and sportswomen involved in running, running based sports and endurance sports
If you are unfamiliar with any of the exercises or have not performed them for a long time then
spend time working with lighter weights in order to develop optimum technique and develop
preliminary strength.

Equipment:
Free weights, squat rack, exercise bench.

Repetitions and sets:
3 sets per exercise
4-5 repetitions per set using 85-90% 1RM (1RM refers to the maximum you could lift on one
exercise)
120 seconds recovery between sets

The Workout:
Always warm up with 5 minutes of easy running and then perform some functional movements for
all body parts, such as walking lunges, arm swings and marching on the spot before completing
the workout.

1. Bulgarian split squat

1. Stand with feet shoulder-width apart holding a dumbbell in each hand with an exercise
bench behind you

2. Place one foot on the exercise bench so that you are in a split squat stance with your rear
foot elevated this is your starting position

3. Bend both legs and lower your rear knee towards the floor as far as your flexibility allows

4. Keeping your torso upright and head looking forward, straighten your legs to return to the
starting position

5. Perform the desired number of repetitions before changing leading legs

2. Dumbbell inclined Bench Press
1. Adjust an exercise bench to 30 degree incline

2. Grasp a pair of dumbbells and lie face up on the bench

3. Position the dumbbells so that with your arms bent they are level with your shoulders and
your hands are facing down your body

4. Press the dumbbells smoothly to arms length stopping just short of full elbow extension

5. Slowly lower the dumbbells to the starting position and repeat

3. Chin Ups/Pull ups
1. With a shoulder-width overhand grip, hang from a sturdy overhead bar

2. Without swinging your hips, use your arms to pull yourself up so that your chin is above the
bar

3. Pause for 1-2 seconds in this most contracted position before lowering under control back
into the starting position

4. For variation, this exercise can also be performed with a narrow underhand grip


4. Seated Hamstring Curls
1. Adjust the machine so that your knees are in line with the pivot point

2. Adjust ankle pad so that it rests comfortably across the lower portion of your calf

3. Using the hamstring muscles on the back of the leg, bend the knees and raise the weight
until the legs are fully flexed

4. Pause for 1-2 seconds before slowly returning to the starting position

5. Alternating Dumbbell Shoulder Press
1. Stand with feet shoulder-width apart

2. Grasp a dumbbell in each hand and hold at shoulder height

3. Press both dumbbells to arms length this is your starting position

4. Slowly lower your left arm until the dumbbell touches your shoulder

5. Press it back into the starting position

6. Slowly lower your right arm until the dumbbell touches your shoulder

7. Press it back into the starting position

8. Repeat for the desired number of repetitions

6. Seated Rows
1. Grasp the machines bar, using an over grasp grip

2. Your legs should be straight and your spine upright, keep your head up

3. Without moving your trunk, pull the bar into your chest, finishing the movement with your
elbows behind your torso

4. Control the weight back to the starting position and repeat


7.Standing calf raises
1. Adjust the shoulder pads of the machine so that they rest comfortably on your shoulders

2. Straighten your legs so that your knees are almost locked out

3. Lower your heels (as far as your flexibility will allow) below the level of the step

4. Pause for 1-2 seconds before pushing up onto your tip-toes

5. Pause for 1-2 seconds in this most-contacted position and repeat for the desired number of
reps

Always cool down after the workout with 5-10 minutes of easy jogging and then perform some held
stretches for all body parts hold each stretch for 15 seconds and do 2-3 reps of each stretch.


Running Training Part 2: Improving Running Specific Muscular Strength
Purpose:
To improve general whole-body and running specific muscular strength in runners and those
involved in running based sports

Suitable for:
All sportsmen and sportswomen involved in running and running based sports

Equipment:
Free weights, squat rack, exercise benches, leg press, calf raise, low pulley and leg curl machine

3 sets per exercise
Weights
10-15 repetitions per set using 60-70%1RM (the maximum you could lift only once on an exercise)
Body weight
20 reps per exercise

Recovery:
60 seconds between exercises and sets

The Workout:
the workout.


1. Single Leg Squat
1. Stand with feet shoulder-width apart holding a dumbbell in each hand with an exercise
bench behind you

2. Lift one leg off of the ground in front of your body

3. Bend the other leg and lower your body to sit down on the bench. Lightly contact the
bench and push back up (if you cannot get down low enough lower as far as you can)

4. Keep your torso upright and head looking forward throughout

5. Perform the desired number of repetitions before changing lead leg

2. Dumbbell Inclined Bench Press
1. Adjust an exercise bench to a 30 degree incline

2. Grasp a pair of dumbbells and lie face up on the bench

3. Position the dumbbells so that, with your arms bent, they are level with your shoulders and
your hands are facing down your body

4. Press the dumbbells smoothly to arms length stopping just short of full elbow extension

5. Lower the dumbbells to the starting position and repeat

3. Narrow Stance Press Ups
1. Assume a prone position with your hands under your shoulders

2. Extend your arms to lift your body from the floor

3. Keep your body tight and in a straight line

4. Lower until your chest touches or nearly touches the floor and dynamically press back up


4. Hamstring Lift
1. Lie on your back with your feet out in front of you just beyond shoulder- width apart

2. Keep your arms by your sides and on the floor

3. Lift your hips from the floor by pressing your heels into the ground and extending your hips

4. Hold this position for a two-second count before lowering

5. Single Arm Dumbbell Shoulder Press

2. Grasp a dumbbell in one hand and hold at shoulder height

3. Hang your other arm down by your side

4. Press the dumbbell to arms length this is your starting position

5. Slowly lower the dumbbell until it touches your shoulder

6. Press it back to the starting position

7. Repeat for the desired number of repetitions and swap arms

6. Seated Rows
1. Grasp the machines bar, using an over grasp grip

2. Your legs should be straight and your spine upright

3. Without moving your trunk, pull the bar into your chest, finishing the movement with your
elbows behind your torso

4. Control the weight back to the starting position and repeat

5. Maintain the natural curves of your spine


7. Standing Calf Raises
1. Adjust the shoulder pads of the machine so that they rest comfortably on your shoulders

2. Straighten your legs to almost lock your knees out

3. Lower your heels (as far as your flexibility will allow) below the level of the step


5. Pause for 1-2 seconds in this most-contacted position and repeat for the desired number of
reps

8. Single Leg Press
1. Adjust the machine so that you can extend your leg from a 90-degree angle of knee bend

2. Grasp the machines handgrips and keep your back straight, whilst looking straight ahead

3. Place both feet against the machines plate

4. Press the weight away from you

5. Remove one foot from the plate and take it to one side so that it does not impinge on the
movement of the machine

6. Control the weight back with one leg so that your knee attains a 90-degree angle, then
extend the leg

7. Lower to a 2-3 second count and press to a 1 second count



Running Training Part 3: Improving General and Running Specific Strength
and Power

Purpose:
To improve general and running specific strength and power in runners and those involved in
running based sports. This will also develop running technique and strengthen muscles relevantly
Suitable for:
Equipment:
Running track (or suitable surface)
Indicated on each workout

Recovery:
60 seconds between sets

Running Drills:
For drills, dont let fatigue affect their performance, so take as much recovery between sets as
needed (drills indicated by drill).

The Workout:
the workout.


1. High knee walk drill
1. Begin walking forward, keep your chest elevated and look straight ahead

2. Lift each thigh as you walk to a position parallel to the ground and then push each leg back
toward the ground using your hip flexor (the muscle at the top of your thigh) as dynamically
as possible

3. Contact the ground with your forefeet

4. Coordinate your arms with your legs, swinging them backwards and forwards in time with
your legs (you should hold a 90-degree angle at your elbows throughout the arm swing)

5. Progress the force with which you contact the ground as you develop exercise familiarity

6. Do: 5 x 20m

2. Lunge walk drill
1. Take a large step forward into a lunge, as you do this sweep your heel up toward your
bottom, before pulling it through to advance your foot in front of your body and place it on
the ground

2. Repeat the movement with your other leg and continue lunging this way

3. Keep your chest up and look straight ahead

4. Coordinate the movement of your arms with your legs

5. Do: 5 x 10 lunges

3. Line bounce
1. Stand behind a line on an athletics track, or other suitable surface

2. Jump across the line using a low trajectory using a double footed jump

3. Land on your forefeet and immediately and dynamically spring back to the other side of the
line

4. You should only travel 50-60cm either side of the line

5. Make your landings light

6. Use your arms to assist your jump speed and power

7. Continue jumping over and back as fast as you can

8. Do: 5 x 30sec

4. Leg cycle drill
1. Stand sideways on to a wall (or other suitable object) and place your inside hand against it
for balance

2. Keep tall and lift your inside thigh to a position parallel to the ground

3. Sweep your leg down and behind your body, pulling your heel up toward your butt and then
through to the front of your body, so that your thigh returns to a parallel to the ground
position

4. Pause for a couple of seconds and then repeat the exercise, before swapping legs

5. Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

5. Bulgarian Split Squat
1. Stand with feet shoulder-width apart with an exercise bench behind you

2. Adopt a split squat stance with your rear foot elevated and get your coach/training partner
to hold your foot in position this is your starting position

3. Bend both legs and lower your rear knee towards the floor as far as your flexibility allows

4. Keeping your torso upright and head looking forward, straighten your legs to return to the
starting position

5. Perform the desired number of repetitions before changing leading legs

6. Do: 5 x 20


6. Sprint Arm Action drill
1. Adopt a lunge position

2. Keep your chest up and look straight ahead and pump your arms backwards and forwards
as if sprinting

3. Your upper arms should attain a position parallel to the ground behind your body, whilst
your hands should approximately reach a position in line with your eyes to the front

4. Remain rigid through your core

5. Do: 5 x 20sec (alternate lunge leg position each set)

7. Lateral Hops
1. Use an intersection of lines on an athletics track (or mark a line on a suitable surface)

2. Standing to the left of the line and on your right leg hop, using a low short trajectory, over
the line

3. Land and immediately hop back to the start position

4. Continue hopping for 30 seconds

5. Stand to the right of the line and perform with left leg

6. Do: 3 x 20 (left and right)

8. Standing Body Weight Calf Raises
1. Stand tall

2. Extend your ankles

3. Lower your heels as slowly as you can before they contact the ground


5. Removing your shoes will enable you to perform the exercise over a greater range of
movement

6. Do: 5 x 20

Running Training Part 4: Strengthening Specific Running Muscles &
Improving Running Technique
Purpose:
To specifically strengthen the running muscles, improve running technique and specific muscular
strength.
Suitable for:

Equipment:
Running track (or suitable surface)


Recovery:
60 seconds between sets

Running Drills:
For drills, dont let fatigue affect their performance, so take as much recovery between sets as
needed (drills indicated by drill).

The Workout:
the workout.


1. High knee walk drill
7. Begin walking forward, keep your chest elevated and look straight ahead

8. Lift each thigh as you walk to a position parallel to the ground and then push each leg back
toward the ground using your hip flexor (the muscle at the top of your thigh) as dynamically
as possible

9. Contact the ground with your forefeet

10. Coordinate your arms with your legs, swinging them backwards and forwards in time with

11. Progress the force with which you contact the ground as you develop exercise familiarity

12. Do: 5 x 20m

2. Lunge walk drill
6. Take a large step forward into a lunge, as you do this sweep your heel up toward your
bottom, before pulling it through to advance your foot in front of your body and place it on
the ground

7. Repeat the movement with your other leg and continue lunging this way

8. Keep your chest up and look straight ahead

9. Coordinate the movement of your arms with your legs

10. Do: 5 x 10 lunges

3. Lunge with elbow to ankle movement drill
Perform the drill as above, but once in the lunge position, reach elbow of the arm on the same side
as the advanced leg down as close as you can to the legs ankle. This will require you to extend
your torso over the your front thigh and to twist slightly across
Do: 5 x 10 lunges

4. Leg cycle drill
1. Stand sideways on to a wall (or other suitable object) and place your inside hand against it
for balance

2. Keep tall and lift your inside thigh to a position parallel to the ground

3. Sweep your leg down and behind your body, pulling your heel up toward your butt and then
through to the front of your body and your thigh reaches a parallel to the ground position, so
that your thigh returns to a parallel to the ground position

4. Pause for a couple of seconds and then repeat the exercise, before swapping legs

5. Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

5. Continuous Leg Cycle drill
1. Begin the drill in exactly the same way as described in drill 4, however this time continue
cycling your leg beneath your body for 10 reps

2. The difference: you should allow your lower leg to advance in front of its knee, when it
advances in front of the body. You then sweep the foot back toward the ground, pulling it
under your hips as you cycle it into the next rep

3. Do 4 x 20 cycles (left and right)

1. Adopt a lunge position

2. Keep your chest up and look straight ahead and pump your arms backwards and forwards
as if sprinting

3. Your upper arms should reach a position parallel to the ground behind your body, whilst

4. Remain rigid through your core

5. Do: 4 x 20sec (alternate lunge leg position each set)

7. Backwards Running drill
1. Use a lane of an athletic track (or suitably flat and marked off area) - make sure there are
no obstacles or no one behind you

2. Facing away from the direction of travel, run backwards by pushing off from the balls of
your feet


3. Coordinate your arms with your legs to literally run in reverse. Keep your head up and focus
on light, quick ground contacts

4. Do: 4 x 20m

8. Lateral Hops
1. Use an intersection of lines on an athletics track (or mark a line on a suitable surface)

2. Standing to the left of the line on your right foot and using a low short trajectory, hop over
the line

3. Land and immediately hop back to the start position

4. Continue hopping for 30 seconds

5. Stand to the right of the line and hop from the left leg

6. Do: 2 x 30sec (left and right legs)

9. Standing Single Leg Body Weight Calf Raises
1. Stand tall and lift one foot off the ground, tucking its heel up toward your butt

2. Extend the ankle of your other leg, to raise your body into the air

3. Hold for a two-second count

4. Lower your heel as slowly as you can before it contacts the ground

5. Swap legs after each set

6. Performing the drill without your trainers will enable you to attain a greater range of
movement

7. Do: 4 x 15 reps



Running Training Part 5: Enhancing Specific Strength & Technique
Purpose:
To improve general whole-body muscular strength in runners and those involved in running sports.
Also develops running technique and specifically strengthens the running muscles
Suitable for:

Equipment:
Running track (or suitable surface) and marker spots

Repetitions, sets and recovery:

Do not let fatigue impair the performance of the drills - so take as much recovery between reps
and sets as required.

The Workout:
the workout.


1. High knee walk drill with lower leg clawing action
Begin walking forward, keep your chest elevated and look straight ahead

Lift each thigh as you walk to a position parallel to the ground and then extend the lower leg
in front of the body, before sweeping its foot back toward the ground and contacting it with
your forefoot under your hips to pull your body forward

As one foot strikes the ground the heel of the other should be travelling up toward your butt
in preparation for the next stride basically this drill mimics the running action at walking
pace

Coordinate your arms with your legs, swinging them backwards and forwards in time with

Do: 5 x 20m

2. Leg cycle drill
Stand sideways on to a wall (or other suitable object) and place your inside hand against it
for balance

Keep tall and lift your inside thigh to a position parallel to the ground

Sweep your leg down and behind your body, pulling your heel up toward your butt and your
foot through to the front of your body, so that your thigh returns to a parallel to the ground
position

Pause for a couple of seconds and then repeat the exercise, before swapping legs

Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

3. Continuous leg cycle drill
Begin the drill in exactly the same way as described in drill 2, however this time continue
cycling your leg beneath your body for 10 reps

The difference: you should allow your lower leg to advance in front of its knee, when the leg
advances in front of the body and your thigh reaches a parallel to the ground position. Then
sweep the foot back toward the ground, pulling it under your hips as you cycle it into the
next rep


Do 4 x 10 reps (left and right)

4. Straight leg bounds drill
Start moving forwards using a dynamic goose-stepping action

Strike the ground dynamically with your forefeet to propel yourself forwards

Coordinate your arms with your legs

Keep your chest elevated

Do: 4 x 30m

5. Fast legs into sprint drill
On an athletics track or other suitable surface, place a cone at 10m, then another at 30m

Start from standing, with your feet hip-width apart

Progress forwards by lifting each thigh parallel to the ground and driving it back to the
ground, taking short steps

When you pass the first cone, try to keep the leg speed up as you gradually increase your
stride length

As you near and pass the 30m cone you should be sprinting

Keep your head up and chest elevated and co-ordinate your arms with your legs

Keep relaxed and try to cycle your legs cycle underneath you as you speed though the drill
once past the 10m cone (the movement patterns learnt through repetition of drills 1, 2 and 3
in this workout will assist the development of this skill)

Do: 4

6. Single Leg Squats with Hold, with 40m stride
Stand on one leg and tuck the heel of one foot up toward your butt

Bend your standing leg to squat to a near 90-degree angle

Push back up

Do 5 quick reps

After the 5th rep lower and hold the squat position for a 10 second count then perform a
further 5 quick squats

Then run 40m at 70-80% effort focusing on good technique

Do: 3 reps (left and right) and then swap legs (so 6 x 40m runs)

Adopt a lunge position

Keep your chest up and look straight ahead and pump your arms backwards and forwards
as if sprinting

Your upper arms should reach a position parallel to the ground behind your body, whilst

Remain rigid through your core

Do: 4 x 20sec (alternate lunge leg position each set)

8. Leg Cycling Walk, at a slow speed drill
Perform drill 1 at a slow running speed

Focus on making the ground contacts light and dynamic as you pull your body forward
over each fore foot ground contact

Do not lean back keep your weight slightly forward of your hips

Keep your chest elevated and look straight ahead. Dont lean back

Think taking your legs round in circles below your body

As you gain in confidence with the drill increase the speed and distance over which it is
performed

Do: 4 x 20m


9. Sideways Running
Stand sideways onto a lane line on a running track (or other suitable surface).

Place your feet well beyond shoulder-width apart and drop your bottom down toward the
ground, so that you are in a three-quarter squat position

Extend your arms and hold them parallel to the ground

Keep your chest up and look straight ahead

Side step to the left, making your steps light and quick

Concentrate on pushing off from the balls of your feet

Think stiff legs, dont flex at your knees hardly at all

Recover and perform to the right

Do: 4 x 15m (left and right)

10. Fast Legs into Sprint drill
On an athletics track or other suitable surface, place a cone at 10m, then another at 30m

Start from standing, with your feet hip-width apart

Progress forwards by lifting each thigh parallel to the ground and driving it back to the
ground, taking short steps

When you pass the first cone, try to keep the leg speed up as you gradually increase your
stride length

As you near and pass the 30m cone you should be sprinting

Keep your head up and chest elevated and co-ordinate your arms with your legs

Keep relaxed and try to cycle your legs underneath you as you speed through the drill (the
movement patters learnt through repetition of drills 1, 2 and 3 in this workout will assist the
development of this skill)

Do: 4


11. Running across marker spots drill
Using a lane line on a running track place 12 cones 1.8m apart

With a 10m acceleration run on, run across the line of cones, stepping into the gap between
each on each stride

Dont look at the ground keep your head and chest up

The closeness of the cones will force your legs to cycle beneath you, training the optimal
biomechanics of the running and sprinting action

Your heel should come up close to your butt before you pull each leg through to a position
in front of your body

As with the other relevant drills, foot contacts should be made on the forefeet and these
should be light and dynamic

Again as with the other drills you must be relaxed when you perform them tension will
impair smooth technical execution

Arms should add to your speed and should be swung dynamically backwards and forwards

Do: 5



Running Training Part 6: Improving Running Power
Purpose:
To improve general whole-body muscular power in runners

Suitable for:
All sportsmen and sportswomen involved in running and endurance sports

Equipment:
Free weights, medicine balls, squat rack, exercise mat

Repetitions, sets and recovery:
4 sets per exercise
8-12 repetitions per set using an appropriate weight medicine ball or with explosively performed
body weight exercises - except push presses and high pulls where 4-5 reps of 85-90% 1RM
should be performed (1RM refers to the maximum you could lift on one exercise)
120 - 180 seconds recovery between sets

The Workout:
the workout.


1. Split Squat Jumps with Rotation
Start in a lunge position and hold a medicine in both hands

Rotate your shoulders so that the medicine ball is held outside of your leading leg

Leap up into the air and switch leg position whilst simultaneously reaching up and over with
the medicine ball, so that your shoulders are rotated to the other side and the ball is outside
your leading leg

Land and immediately power up into another jump

Keep the torso upright

Look straight ahead

Land on the balls of the feet

2. Barbell Push Press
Stand with feet shoulder-width apart

Grasp a barbell with an overhand grip, keeping your hands level youre your shoulders

Keeping your torso upright, dynamically drop into a quarter squat

Using your lower body, quickly drive with the legs and push the barbell over head

Pause before lowering the barbell back to shoulder-level and repeating for the desired
number of repetitions

3. Straight Leg (ankle) Jumps
Stand with feet about shoulder-width apart

Slightly bend your knees

Swing your arms back and past your hips

Jump into the air primarily using your ankles and calf muscles

Land on the balls of your feet and explode into another jump

Keep your torso upright and look straight ahead

Think stiff legs

4. Medicine Ball Slams
Stand with feet shoulder-width apart

Hold a medicine ball in both hands

Dynamically lift the medicine ball above head height

Rise up onto toes

Strongly throw medicine ball at the floor about 50cm in front of your feet

Catch the ball as it rebounds and repeat

This exercise should be done at speed using the whole body

5. Barbell High Pulls

Stand behind the bar with feet shoulder-width apart

Keeping heels on the ground squat down

Hold the bar with an over-grasp grip hands just beyond shoulder-width apart

Your arms should be straight

Keep your back straight (maintaining the natural curves of your spine)

Look straight ahead of you

Drive your legs up to lift the bar from the floor (dont use your arms)

As the bar reaches hip level thrust your hips forward and rise up onto your toes

Pull on the bar with your arms keeping your body tall

Keep pulling on the bar to lift it to shoulder height or just beyond your body should be fully
extended at this point


Control the bars descent and then control it toward the floor catching it on your thighs, if
you wish, to slow its fall

6. Medicine Ball Sit Up & Throw
Adopt a sitting position on the floor with legs bent and feet flat

Looking forwards and extend your arms above your head

Position your partner so they are approximately 3m away from you

When you are ready, instruct your partner throw the medicine ball into your out stretched
arms

Catch the medicine ball and use your abdominals to decelerate it as you lower yourself
down into the bottom of a sit-up position

Immediately throw the ball to your partner by strongly contracting your abs and sitting up
whilst simulations flexing your arms and shoulders

Repeat for the desired number of repetitions

If you dont have a partner you can perform the exercise by throwing the medicine ball
against a strong wall



Speed Training Part 1: Warming Up

Purpose:
1. To warm up safely, effectively and specifically for straight-line speed, and heighten your
neuromuscular system (this will get you mentally ready to move as fast as you can).
2. To take you to the point where you are ready to perform the main part of your speed/power
session.
Estimated time to complete:
20-25 minutes
Time in training year:
All year round

Part A - Raise body temperature by jogging for 3-5minutes

Part B - Active/dynamic mobility drills
These drills will take your muscles through the range of movement required for fast running
1) High knee lift walk, with clawing action of lower leg
Objective: to improve balance and sprint posture and specifically warm up the calf muscles and
the hamstrings
Stand tall and lift one thigh to a parallel to the ground position and extend your foreleg forward.
Then sweep it (and your leg) down toward the ground, as if cycling. In the same way, step forward
with your other leg, meanwhile continue the cycling movement of your first leg up behind your
body, pulling your heel up toward your butt. Repeat. Basically you are performing the running
action at walking pace.
Technique tips:
Keep chest elevated
Make foot contacts on the balls of your feet
Coordinate your arms with your legs thats opposite arm to leg

Do: 3 x 20m

2) Lunge walk
Objective: to warm up the hips and hamstrings
Stand tall and take a large step forward, placing your foot flat on the ground. Lift from your front
leg and step into another lunge. As you pull your rear leg through to the front, take its heel up to
your butt (this makes the drill even more running-specific).
Technique tips:
Coordinate your arms with your legs
Do: 3 x 10 lunges

3) Arm circles
Objective: to warm up the shoulders dynamically
Begin slowly jogging and cycle your arms around your head while keeping them long
Technique tips:
Do both single and double arm swings, taking your arms forwards and backwards
Do: 4 x 20m
4) Leg cycling
Objective: to specifically warm up the hamstrings for sprinting
Stand tall, side on to a wall or rail, and place your inside hand on it for balance. Lift your inside
thigh to a position parallel to the ground, extend its foot away from your body and then sweep it
down, round and under your body, before pulling it through to the start position (this completes
one leg cycle). Complete designated number of cycles and repeat on other leg.
Technique tips:
Brace your torso whilst you perform the exercise to avoid excessive forward, backward or lateral
movement. If there is excessive torso movement, then it is possible that your core is not
specifically conditioned to withstand the forces generated - if this happens, slow the movement
down, until relevant core strength is developed
Do: 4 x 10 on each leg


5) T stretch
Objective: to warm up the back, legs and shoulders
Lie on your back with your arms outstretched in line with your shoulders. Keep your palms on the
ground. Your legs should be straight out in front, with heels shoulder-width apart. This forms the
T shape. Next, lift one leg straight up toward your head. At the sticking point (the point when you
cant pull the leg back further) rotate your leg across your body in an attempt to touch your
outstretched hand to the opposite side. When your shoulders lift from the floor, pause and bring
your leg back to the centre, before slowly lowering it to the ground. Keep your other leg pressed
into the ground. Complete your designated number of reps and repeat to other side
Technique tips
Keep the movement smooth
Hold the stretch for 5 seconds
Do: 6 to the left and to the right
6) Leg swings
Objective: to dynamically stretch the hip flexors (muscles at the top of the thighs) and hamstrings
Walk forwards, swinging one leg up and back from the hip at a time (with control). Try to touch the
palm of your other hand (this hand should be held approximately parallel to the ground). Alternate
limb positions as you walk forward (its opposite foot to opposite hand).
Technique tips:
Perform slowly and with control
Maintain a slight bend at the knee joint
Think about swinging your leg back behind your hips as well
Do: 4 x 20m

Part C - Neuromuscular enhancement drills
After you have performed the specific warm-up drills, you move onto further stimulating your
neuromuscular system, so that youll be in optimum speed shape when its time to sprint flat out
for example, in the main part of your workout. These drills will engage body and mind and recruit
your speed and power-producing fast-twitch fibre - theyll hype you up and stimulate your
physiology for the quick reactions necessary for optimum speed expression.


A) Hand-to-knee drill
Assume a medium lunge position. Hold the palm of one hand approximately parallel to the ground
and in front of the leg that is behind your body (you will have to angle your arm down slightly).
When you are ready, drive your knee toward the palm of your extended hand as fast as possible
to make contact with it. Take the leg back, pause and repeat. Complete your designated number
of reps and repeat with the other leg.
Technique tips:
Dont take your hand to your knee
Initiate the movement from your hip flexor (the muscle at the top of your thigh)
Think sharp and snappy
Do: 5 reps on each leg
B) Leg cycle from leg swing
Assume the same start position as for the leg cycling drill in the warm-up. This time, swing the leg
backwards and forwards. Maintain a slight bend at the knee joint. Perform two swings and then,
when the leg reaches near to parallel to the ground on the downsweep, sweep the leg down, back
and round and back to the front as fast as you can. Perform another two swings and repeat
Technique tips:
Start slowly to build up relevant exercise confidence (and in particular hamstring strength)
although ultimately the drill should be performed as fast as possible to gain its neuromuscular
benefits.
Do: 5 cycles on each leg.


Speed Training Part 2: Improving Maximum Speed

Purpose:
To improve maximum speed
Suitable for:
Sprinters and all sportsmen and sportswomen whose sports require top sustained speed, for
example hockey, football and rugby. Other field, court and racquet sports players (whose sports
rarely afford the opportunity to sprint flat out in a straight line, over a relatively long distance) may
also benefit due to the power that these workouts will be develop. Note: multi-directional speed
needs to be specifically trained and should be viewed as a skill. The quickest players in a straight
line will not necessarily be the quickest in multiple directions.
The workouts that follow emphasise the development of flat out speed, rather than speed
endurance
How to develop the eccentric hamstring strength needed for sprinting
Leg cycling
Leg cycling is a great eccentric hamstring muscle conditioner. Stand next to a wall and lift your
outside leg to a thighs parallel to the ground position. Use the wall for balance. Sweep your foot
down toward the ground and then back up behind your body, pulling your heel up toward your butt,
before pulling it through to the front to complete one cycle. Keep your toes up as you perform the
drill.
Include this drill in your warm ups.
Those new to sprinting and the exercise should start with 75% efforts and 2 x 10 repetitions on
both legs and progress to 4 x 10 at maximum speed, gradually over a number of workouts. Take a
good recovery of 30 seconds to a minute between reps, to avoid the inhibiting effects of fatigue.
Maximum speed sprint workouts and the central nervous system
Although performing flat out sprints will improve sprint speed when coupled to a relevant sprint
training plan, there are various combinations of distances that can take this to a higher level.
Sprinting is extremely taxing on the neuromuscular system. This system consists of the brain and
the spinal cord and it processes signals that the body receives. Traditional notions of the CNS
identify this interpretation as being automatic, however there is an increasingly popular and highly
plausible school of thought that believes the CNS also functions at a conscious level. High
intensity work, such as sprinting taxes the CNS, as moving the body at maximum velocity requires
huge amounts of mental and physical energy. The CNS cannot supply this infinitely. Coach and
athlete must be mindful of this limit and sprint workouts must therefore include long recovery
periods between runs (3-15 minutes depending on the length of the sprints).

If the CNS becomes fatigued and sprints are continued then the athlete will be patterning in
movement and response patterns at a sub-maximal level this will occur at both the conscious
and unconscious level of CNS functioning.

Additionally, sprint sessions and competitions, where relevant, should be carefully selected and
implemented into the training plan. Failure to do so could result in the athlete becoming drained
and performance suffering. Worse still injury could result. It is therefore recommended that
where practical 24 to 48 hours recovery be left between high intensity workouts and
competitions.
Maximum speed workouts
Performed on a running track, preferably in spikes
Workout 1 Rolling 30s
Using a 20m run on the athlete builds up speed so that they are at or near to flat out at the start of
the 30m phase. They then sprint over the 30m distance.
Coaching points
To get up to speed before the 30m stretch, the athlete, although driving hard, should be relaxed
and this should then transfer into the flat out phase. Relaxation at speed may be the single most
important factor in maximising sprint speed. Tension impairs fluidity and can literally put a brake
on velocity.
Suggested number of repetitions:
2 x 4 with three minutes recovery between runs and 10 minutes between sets.

Workout 2 bursts over 50m
The sprinter accelerates into the 50m stretch and sporadically (but rhythmically) includes bursts of
3-5 strides of flat out running. Between these they take their foot off of the gas, to slow slightly
before bursting again.
Coaching points
Once into the 50m zone , the sprinter should be upright in sprint posture. They should not lean
forward to accelerate into each burst. Rather they should be on top of their running and should
turn their legs over faster to move into top gear briefly.
Five, with five minutes recovery between sprints.


Workout 3 40 into 20
The sprinter uses the long acceleration period to build up to maximum speed. When they hit the
20m to go mark, they should be at 98% effort, at this point they turn their legs over at maximum
speed, pumping their arms accordingly to sprint fluidly.

Coaching points
Ensure that the sprinter runs with their hips high and does not sit when sprinting. Dont instruct
the athlete to run on their toes as this will invariably result in breaking forces at the ankles as the
athletes ankle flexes to absorb the forces they will be subject to. Rather toes should be dorsi-
flexed held up. A good coaching phrase is to tell the athlete to imagine that there is a hand in the
small of their back, gently lifting them when they are flat out.
Suggested number of repetitions: 2 x 3, four minutes recovery between runs and 10 minutes
between sets.

Workout 4 30/30/30 round and off of bend
For the 200m sprinter, bend running is a specific skill. Speeds are generally slightly slower when
running a bend when compared to straights, mainly due to the need to lean into the bend to keep
tight and the fact that the athlete is unable to drive in such a way that all the force they generate
goes in a straight line. Note: the second 100m in the half-lap is performed with no acceleration
phase and it becomes a matter of endurance and of combating deceleration on the part of the
sprinter.
The sprinter starts 60m back from the exit of the bend. Cones are placed at three 30m intervals.
The athlete sprints to the first cone and then relaxes to the second (running at 90% effort) they
then kick as they reach the second cone to sprint past the third as they enter the home straight.
Coaching points
Relaxation, again, is key. On the bend the athlete should lean into it, to enable them to run tight to
the line. This lean will be across the whole of the body the left leg and side of the torso will
develop the bracing strength over time with repetition. When the athlete exits the bend they should
run tall. Running out of the bend provides a great way for the athlete to feel and master the skill
and sensation of running with high hips, fluently and relaxed while at speed.
3 x 3 runs with four minutes recovery between runs and eight minutes between sets.


Speed Training Part 3: Speed Endurance

Purpose:
An 8-week programme suitable for use before tapering for a competition period.
Who would benefit from the programme?
Its particularly useful for a 200m sprinter of club standard and above. A 100 metre specialist might
drop session 2 in favour of a session similar to session 1. A 400 metre specialist could add an
extra repetition to the speed endurance elements of session 2, but would still benefit greatly from
including session 1 in the programme (see below for details).
Note: these are tough, high-intensity workouts and should not be performed by the unconditioned
or after a long lay-off from training. Ideally they should be performed after an appropriate
periodisation plan.
How to use the programme
The sessions should be performed once a week with a minimum of 48 hours (preferably 72 hours)
between session 1 and session 2. For example, session 1 performed on Monday and session 2
performed on Thursday. This is to allow for plenty of recovery and the reduction of accumulated
fatigue, which impairs training performance and so could lead to injury
Acceleration before speed endurance
I have included acceleration work before the speed endurance unit of each session. This allows
other elements to be trained during the remainder of the week, eg, weights, and of course allowing
for more recovery days when low-intensity training can be carried out.
I suggest that the acceleration work be performed from a falling start to begin with and progress to
a tripod (three-point) start as the volume of runs decreases. The lower the starting position, the
more demanding it is on the body. This will allow a progression into block starts towards the end of
the eight-week period. Acceleration runs to be performed at 98% effort (very close to maximum
effort but with control).
A guideline for recoveries between maximal effort runs up to and including 30 metres - 1 minute
for every 10metres run:
10m = 60secs
20m = 2min
30m = 3min
However, I believe that if 30-metre block starts are performed, it is wise to increase the recovery to
4-5mins to cope with the extra demands created by the low starting position.
Speed endurance runs should be performed from either a 5 metre jog prior to sprinting, or a
standing start.

Each repetition should be run at 95-98%, but must be performed with control and good technique.

Kit and environment:
Make sure that you are wearing appropriate kit for the workout. Obviously this will depend on
climatic conditions but as the session is a tapering one it is most likely to be done in warmer
weather for the UK outdoor season. The crucial factor will be keeping warm between runs and
wearing clothing that will assist and not compromise the sprint action. Compression clothing could
provide benefits for both these purposes.
Recovery between runs
The recoveries between runs are long - this is to allow the body enough time to recover to
reproduce the required speed on each run. Particularly with very long recoveries, I believe it is is
wise to have a cool-down walk as soon as possible after each repetition, followed by a period of
lying down (ensuring that the body is kept warm). Prior to the following repetition a short warm up
period of active mobility and sprint drills should be used to prepare the body for the effort to come.
To reemphasise: It doesnt matter how painful the rep has been, it is not a good idea for the
athlete to lie down on the track or sit in the stands until some cooling down ie, a walk or jog - has
been carried out. Movement helps to disperse the waste products (lactic/lactate) that are evident
in the bloodstream during/following prolonged high-intensity efforts.
The speed endurance workouts



Speed Training Part 4: Acceleration Workout

Purpose:
To develop acceleration from stationary position.
Time in training year:
All year round.
Suitable for:
Sprinters and field and court players (although they will also need to work on improving their
acceleration from moving positions see relevant workout). Can also be used by middle- and
long-distance runners of all speeds as a means to increasing leg power, which will improve their
top-end speed and in-race acceleration.
A word of advice
Spend time performing the drills at a low intensity before increasing their speed. Always
underestimate what you feel you can achieve before completing all the sets and reps, especially if
you are new to this type of training. Allow a full recovery between sets and reps in order to allow
for technically correct drill performance. Fatigue will impair technique and could lead to the
learning of incorrect movement patterns.
Part A: Warm-up
Purpose: To raise body temperature and viscosity of muscles in preparation for progressively
dynamic activity.
Do: 3-5 minutes jogging

Part B: Warm-up drills
Purpose: Dynamic warm-up exercises, specifically selected to prepare muscles (and mind) for
high-intensity linear and multi-direction speed training. (see Speed Training Warm Ups)


Part C: Acceleration drills
Exercise 1: Wall leg drives
Purpose: To learn the (pushing from the hip) leg movement required for dynamic acceleration.
Description: Stand facing a wall. Place the palms of your hands flat against it, around shoulder
height. Angle your body so that there is approximately a 45-degree angle through your ankles,
knees, hips and head. Lift one leg so that the thigh is parallel to the ground and support your
weight on the toes of your other foot. Drive the elevated leg back toward the ground so that its
toes contact the ground and then immediately pull the leg back to the start position. Complete the
designated number of repetitions and swap legs.
Technique tips: The acceleration movement is initiated from the muscles at the top of your thigh
the hip flexors so focus on using these muscles when performing the drill. Gradually increase
your speed until you are performing the drill as fast as you can.
Do: 4 x 10 with each leg.

Exercise 2: Alternate leg, wall-drive combination
Purpose: To further develop the pushing acceleration leg movement this time working both legs.
Description: Assume the same starting position as for exercise 1. Drive one leg down and as
soon as it contacts the ground, pull the other to a thigh parallel to the ground position and then
drive it back to the floor, while bringing the other leg to a thigh parallel to the ground position.
Technique tips: Maintain the integrity of the torso throughout hold the 45-degree angle. The
pumping alternate one, two, three action of the legs will transmit a large amount of force that will
need to be controlled by the torso you will need to be braced and ready. Gradually increase your
speed until you can perform the drill with optimum technique.
Do: 4 x 6 (1 rep = left, right, left or right, left, right. Alternate this pattern with right, left, right
combinations).

Exercise 3: Falling starts
Purpose: To further learn the acceleration leg action, this time with forward movement and
working on an inclined torso position throughout, and a dynamic arm drive while moving.
Description: Stand with your feet shoulder-width apart and lean your entire body forward
basically you should allow yourself to fall forward. When your body reaches an approximately 45-
degree angle to the ground, snap one leg forward to around a 45-degree angle to your body and
then dynamically drive it back against the ground (as per exercises 1 and 2). Your other leg should
be pulled forward to a similar 45-degree angle to the body, ready to drive back to continue your
acceleration. This will control your fall and accelerate your body forward. Your arms should be
vigorously pumped backwards and forwards in unison with your legs to increase accelerative
power. Continue to accelerate with legs and arms pumping while maintaining the forward lean
for 15m.

Technique tip: Spend time gaining the confidence required to allow your body to fall to 45
degrees to the ground before performing the drill flat out. It is crucial for optimum acceleration that
the whole body is angled forwards not just the torso throughout the accelerative phase (where
practical). The legs need to work behind the body ensuring that this happens will optimise the
power output of your posterior chain muscles (calf muscles, hamstrings and glutes) and optimise
your acceleration.
Do: 10

Exercise 4: Sticky strides
Purpose: To learn the accelerative running action, with emphasis on foot contact.
Description: Using a lean start (see exercise 3), begin to accelerate. While maintaining the
optimum 45-degree body angle and pushing the body forward by driving the legs backwards from
the hips, emphasise each foot-contact as you accelerate. Pump your arms as per the previous
drill.
Technique tip: Feel your foot strike the ground, and its ankle and then leg extend to push you
forwards on each stride. Increase the speed of the drill as you begin to develop a feel for the foot
contact in combination with the rest of the drills technical requirements.
Do: 6 x 15m

Exercise 5: Prone-position start and acceleration
Purpose: Develop quick reactive acceleration.
Description: Assume a prone position with hands by hips, palms face down and chin on floor.
Either to an external command or when ready, dynamically push your body up and accelerate
away. Employ all the aspects of accelerative technique as described in the previous drills.
Technique tips: To react as quickly as possible, pull your stronger leg into your chest dynamically
in the prone position and then thrust it back against the ground to achieve a dynamic getaway.
Field and racquet sports players in particular should alternate the leg with which they push
themselves up and away from the start line. Doing this will develop more symmetrical strength and
reflects game conditions, where players will need to accelerate off either leg. Sprinters should
perform this drill driving up and away with the leg they put forward in the starting blocks.
Do: 4 x 20m


Exercise 6: Sitting, facing against the direction of acceleration
Purpose: To develop dynamic rotational get up and go acceleration. This is a great drill for field
sports players, who will fall to the ground and have to get up as quickly as possible and back into
play as part of their games.
Description: Sit with your back to the direction of acceleration, having previously checked that
there are no obstacles behind you. Keep your legs straight and flat against the ground, and your
hands by your hips, and head looking forward. Either to an external command or when ready,
push yourself up, turn and accelerate away using all the optimising acceleration techniques
featured in the other drills.
Technique tip: Pull one leg back underneath your body while pushing against the ground with
your hands, meanwhile rotating your body from your ankle to turn into the direction of the
acceleration, to dynamically get away from the sitting position. Do not stand straight up, as this will
compromise your ability to optimally use your legs, as they will be unable to optimally push and
use the power of the posterior chain muscles. Move your arms backwards and forwards as
dynamically as possible to drive yourself forwards.
Do: 4 x 20m (2 to the left and 2 to the right)


Speed Training Part 5: Race Preparation

Adjusting sprint training for race preparation
Speed endurance
The volume of speed endurance work should be reduced while the volume of acceleration and
maximum speed work increases.
In line with the decrease in volume of speed endurance, the recoveries between reps should
increase. Doing this will boost the quality of the runs. This will be done gradually as the weeks
pass in this training phase (and before) to prepare the sprinter for competition.
The effort exerted on the speed endurance (SE1 80-180m) and special endurance (SE2 200-
350m) runs are the same as in the previous phase (see Phils previous article on speed )
Acceleration
When following the above recommendations regarding speed/special endurance it is important
that coaches regulate the amount of acceleration work their sprinters do. If you view the session
examples (see tables 1,2 and 3) you will see that the volume of 20 to 30m work (and in particular
block work) is quite low. This is because although the repetition distances are short, and therefore
less intensive than maximum speed work, it will still have an impact on the total amount of central
nervous system energy used each week (the CNS has only a limited amount of energy and too
much maximal training and competition will reduce the sprinters ability to use it when it matters, ie
in races).
I will often increase the recovery between repetitions from blocks to between 5-7mins to ensure
that each rep is of a very high quality.
Maximum speed
As you will see in tables 1,2 and 3, I have included a training unit that emphasises the
development of maximum speed. It follows a unit of acceleration within the same session
(Thursday) and is low in volume but high in intensity, with full recoveries. Ill use distances of 40m
to 80m and they are performed from a running (rolling) start.
A very effective method of developing maximum speed is to organise the session/sessions so that
the athlete gradually accelerates from a jog up to top or very near top speed over, for example, 30
to 40 metres, then maintains maximum intensity for a short distance, for example, 10 to 20 metres.
This allows the athlete to build up speed without expending a lot of energy and allows them to
concentrate more on the maximum speed section, which is the goal of the workout.
Session example:
30m build up + 20m at maximum speed + 20m wind down. Two sets, two reps


Example of a sprinters three-week training period in late March/early to mid
April
Guide to tables
Acceleration reps are from a three-point (tripod) start unless stated blocks.
All speed endurance and special endurance reps are from standing or a 5m roll-in start.
SE = speed endurance

Table 1: Tuesday speed endurance

Table 2: Thursday speed


Table 3: Saturday or Sunday special endurance or 200m race*

* I prefer sprinters to start their competitive season by competing over 200m rather than 100m. I
believe that the 200m race is less intensive and therefore reduces the risk of an injury, particularly
to the hamstrings. Note: this is incumbent on the athlete being properly conditioned to race this
distance.
The competition period
Once the sprinter has completed the above preparation period (and perhaps has had a couple of
minor races under his/her belt) it is time to taper further towards the more important races that will
be encountered in April to mid May.
Note: we are looking at the average club sprinter in this scenario. The more advanced athlete
would most likely commence the competition season a little later as his/her main target
competitions will probably be towards the end of the summer.
What to focus on and what not to
With the sprinter in competition the demands placed on their bodies will be all the greater. This
poses a conundrum for the coach in terms of what to include in the training programme and what
to leave out.
Special endurance - I advocate dropping the longer sprints (250-300m) from the programme
although if there was a suitable gap in the competitive programme a session could be included.
Speed endurance I advocate doing these sessions once a week, with the focus being on 80m-
150m distances. However, I would drop these from the training programme as the racing schedule
intensifies. Races take the place of speed endurance reps so there is no need for their inclusion in
training.
Acceleration The emphasis must now be on enhancing the accelerative (link to acceleration
workout) qualities that the sprinter should have built up over the previous 12 weeks. The ease with
which the athlete can accelerate has a positive impact on their ability to achieve higher levels of
speed and their ability to maintain it. This work is usually performed twice a week and should
include block work.


Maximum speed Because of the omission (or reduction) of other training elements it should be
easier to concentrate on developing maximum speed. This work should be included in 1 to 2
sessions per week. However, it should be noted that this work is very intensive and if the sprinter
is racing every weekend then one session should be the maximum. This should be included mid-
week if the race schedule allows. If the sprinter is tired then drop this workout.
Other training elements I have omitted strength training from this article, but I must note that it
should still be included in the sprint training programme throughout the competition season, but for
maintenance purposes only. Failure to do so will lead to a deterioration in performance.
The importance of lower intensity work
I also stress that for the sprint athlete you should not neglect lower intensity recovery sessions for
example, tempo (nice and relaxed but technically correct) running (preferably on grass) at 60-75%
effort. Other suitable training options would include medicine ball throws and even bodyweight
circuit training. This type of training is vital, as it helps the body to recover from the high intensity
training and, of course, racing.
Table 4: Example of a weeks training leading to a low-key early season competition

Peaking
I tend to work on a seven-day taper for competitions of medium importance and 10 days for high
priority meetings, for example, area or national championships.
The emphasis during this period would be on acceleration work, sub maximal sprints at 95-98%
effort and recovery sessions, such as tempo running on grass. No weights or any other high
intensity work would be performed during this period.
Thoughts on the planning of the training year contextualising pre-season
training and peaking
I believe that the decision as to whether to use a single, double or even a triple periodised training
year is a dilemma for the sprinter and their coach.
Single periodisation = one competition period (usually the summer)
Double periodisation = two competition periods (usually indoor and outdoor)

Triple periodisation = one winter + two summer periods with a training period (without races)
between each peak. This should be at least four weeks long between the summer peaks and
longer following the indoor season.
I tend to advocate a double periodised year, with the performance emphasis on the summer
season. The indoor winter competition period is usually kept brief, with competitions not
progressing beyond mid February.
I believe it is a mistake for athletes and coaches to advocate a full indoor season up until March
and then commence the outdoor season in late March/early April. This allows for very little
preparatory and restorative training to be done. Very often the sprinter who goes into summer
competition straight off the back of an indoor campaign will commence the outdoor season in fine
form, but this will not last for long due to a loss of general and specific strength and a depletion of
CNS energy. Once in this position it will be virtually impossible for them to retrieve their season
and produce their best performances when it matters most.
I also believe that it is difficult for the club standard athlete to use a triple periodised training year,
because as soon as the summer competition season gets under way there are regional
championships to prepare for, normally in mid May. These are followed a month or so later by
area championships (North, South, Midlands etc); between the championships there are various
club league and cup matches, which are important for the athlete in terms of their preparation for
the areas. In most cases the latter will be the pinnacle of the athletes summer season. If following
a triple periodised training plan, then where would the time be to follow a more general rebuilding
phase of training, ideally of four weeks duration, and then prepare for another championships mid
June? It cannot be done.
However, if the athlete is of a high enough standard to warrant competing in the national
championships (under 20/23s usually early July, seniors usually mid July) then the area
championships would most likely not be a major aim. However, it would be impossible to peak in
mid June, cease racing for four weeks and then either peak early or mid July.
It is therefore my belief that a triple periodised year in the majority of cases should be left to the
true elite athlete whose aim is to reach a third peak of the year in August/September when most
major games occur.


Hill Training for Strength and Speed

Purpose:
To develop leg strength and repeated sprint ability.

Suitable for:
Any athletes who require repeated sprint ability.
preliminary strength. Seek expert advice as necessary

Equipment:
A steep slope or small hill and a set of stairs such as stadium stairs

3 sets per exercise
4-5 repetitions per set @ 85-90% 1Repetition Maximum
120 seconds recovery between sets

The Workout:
As follows, look to use a 20 metre distance of a short and steep bank or incline such as a sand
dune, grass mound. The sets are in brackets of the workout, look to start at the lower end and
then increase when you become accustomed. Rest is walk back recovery or 30 seconds,
whichever is longer. Move continuously between the exercises once you have finished all the sets
for that exercise.


Stairs 2 Double leg bound x (4-10)
Stairs Run- Jump and sprint x (4-10)
Stairs 1 leg bounding right leg x (3-5) alternating with
Stairs 1 leg bounding left leg x (3-5)
800m run
Hill x (4-10) continuous
Hill frog jumps x (3-5)
Hill sprints x (4-10) max walk back recovery.

Exercise description:
Double leg bound-
Stand at the bottom of the stairs and jump onto the first stair with both feet, landing with
knees slightly bent and facing over your toes. Move quickly up the stairs, minimizing the
ground contact time on each step.
Stairs Run- Jump and sprint
Stand at the bottom of the stairs, jump up in the air and then as soon as you land rapidly
sprint up the stairs, with one foot per step.
Stairs bounding- single leg.
Stand at the bottom of the stairs and then hop rapidly up them on one leg with knee
bending slightly on landing each time. Go as fast as you can, minimizing ground contact
time and each step.
800m run
Run 800 metres as fast as you can.
Hill- continuous
Run up and down the hill continuously for the 4- 10 sets.
Frog jumps.
Crouch down with hands and feet on the floor at the base of the hill. Jump up in the air with
arms extending above your head and land in a couch position further up the hill. Repeat
until you are at the top of the hill.

Hill sprints
Run as fast as you can up the hill.
Start with 30secs recovery between each set of exercises. Look to reduce rest time until it
is continuous work, except for walking back down the hill or stairs. Start with lower end of
workout reps, look to increase to maximum.

Always cool down after the workout with 5 minutes of lower intensity activity and then
perform some held stretches for all body parts hold each stretch for 15 seconds and do
2-3 reps of each stretch.


Running specific endurance circuit

Purpose:
To improve whole-body muscular endurance and cardiovascular fitness using minimal
exercise equipment for runners and endurance athletes.
Suitable for:
all sportsmen and sportswomen involved in running and endurance sports
If you are unfamiliar with any of the exercises or have not performed them for a long time,
then spend time working with lighter weights in order to develop optimum technique and
develop preliminary strength.
Equipment:
dumbbells, aerobic step, marker cones, rubber exercise bands, floor mats, power bags or
medicine balls, Swiss balls,
Circuit - controlled by time
Perform 3 laps of the following circuit, resting 60 seconds between laps, but take only a
minimal rest between exercises. Perform each exercise for 30 seconds on the first lap, 45
seconds on the second and 60 seconds on the third. As an optional finisher perform each
exercise for 20 seconds for a fourth lap.
Always warm up with 5 minutes of easy running and then perform some functional
movements for all body parts, such as walking lunges, arm swings and marching on the
spot before completing the workout.

Always cool down after the workout with 5-10 minutes of easy jogging and then perform
some held stretches for all body parts hold each stretch for 15 seconds and do 2-3 reps
of each stretch.


The Workout:
Alternating Step Ups
1. Stand with feet shoulder-width apart facing a step set to approximately knee height
2. Step up with your left leg, placing the whole of your foot on the step top
3. Pushing mainly with the left leg, drive up and onto the step so that both feet are on
top of the step
4. Immediately step down with the left leg before returning the right leg to the floor
5. Repeat the exercise leading with the right leg
6. Alternate leading legs on each step
7. Add extra resistance by holding a dumbbell in each hand at arms length or holding a
medicine ball to your chest

Press Ups
1. Assume a prone position with your body supported through your arms and toes
there should be an approximate straight line from your heels, through the top of your
butt and shoulders and back of your head
2. Extend your arms to lift your body
3. Bend your arms to lower your body

Rubber Band High Pulls
2. Place a rubber exercise band beneath your feet and hold it in both hands
3. Your arms should be straight
4. Keep your back straight (maintaining the natural curves of your spine)
5. Look straight ahead of you
6. Bend at the knees and hips until your hands are level with your knees
7. Extend your hips and knees, whilst simultaneously pulling with the arms until your
hands are under your chin keeping your body tall
8. Immediately return to the start position and repeat for desired number of repetitions -
try to set and maintain a steady rhythm

Hill Climbers
1. Assume a press up position
2. Dynamically pull one knee in toward your chest
3. Push it back and as the leg fully extends, pull the other knee in toward your chest

4. Keep alternating leg position
5. Try to keep your back relatively straight and parallel to the ground concentrate on
using the muscles at the top of your thighs (the hip flexors) to initiate the movement

Rubber Band Rows
1. Using 2 bands, attach them to a sturdy anchor at approximately chest height
2. Grasp a band in each hand and step backwards keeping arms extended
3. Keep the spine upright and the torso still
4. When then tension in the bands is sufficient pull the arms in toward your body
5. The arms should extend past the torso and the hands should come into the hips
6. Slowly release the tension in the bands and return to the starting position
7. Repeat

V Sits
1. Lie on your back, with your arms and legs extended
2. Dynamically bring your legs and arms together to form a V shape at the peak of
the movement, you should be sitting on your tail-bone
3. Control the movement of legs and arms on the way down
4. If this exercise is too challenging, perform a W Sit by bending your knees

10 meter Shuttle Sprints
1. Place 2 cones 10 meters apart
2. On the command go sprint as fast as possible between the cones
3. Try to perform as many shuttles as possible in the allocated time
4. Make sure that you turn smoothly

Split Jumps
1. Start in a lunge position
2. Leap up into the air and switch leg position
3. Land and immediately power up into another jump
4. Keep the torso upright
5. Look straight ahead
6. Land on the balls of the feet


Swiss Ball Back Extensions
1. Adopt a prone position on the Swiss ball. Place the ball under your hips
2. Place your feet against a wall or other sturdy object
3. Hands should be either touching your temples or resting on the opposite shoulders
with crossed arms
4. Push your hips into the ball and extend your back, lifting your upper body off of the
ball
5. Move into slight hyperextension, but only go as far as is comfortable
6. Pause in this most contracted position before lowering back into the starting position
and repeating

Power Bag Thrusters
1. Standing with feet hip-width apart, grasp a Power Bag (or medicine ball) as if you
were going to perform shoulder presses this is your starting position
2. Push the hips back and bend the knees into a front squat position knees at about
90 degrees, thighs parallel to the floor
3. Rapidly drive out of the bottom position and simultaneously extend the elbows,
pressing the Power Bag over head
4. Lower the bag to the shoulders and then back down into the front squat to repeat

Rest for 60 seconds before repeating the circuit

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