RUNNING PROGRAM
AUSTRALIAN RULES OFF-SEASON RUNNING PROGRAM
12 WEEKS · 3 RUNS A WEEK · NO GPS REQUIRED
Twelve weeks of running, written out for you, so you turn up to pre-season fit instead of starting from scratch.
Most blokes go into summer without a plan. Some run too much with no purpose, some spend three months in the gym and never run at all. This takes the guesswork out. Every session is written for you, and the load builds gradually across the twelve weeks.
Three runs a week. You choose the days.
Repeat Sprint Conditioning — acceleration, repeat sprint ability and running durability.
Engine Development — aerobic power and the ability to back up efforts all game.
Aerobic Capacity Development — the engine to perform across four quarters.
Every distance is set to you
Before you start you run a 2 km time trial. The Running Distance Calculator then works out exactly how far you should be covering in every effort, right through the program. You retest at the end of week six and the distances move with you. You are never chasing somebody else’s numbers.
What you need
A stopwatch, a few cones and somewhere to run. That is it.
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