Shoutbox

[KeithL]

I have the 2010 fitness program packets for the mens soccer team for those interested it goes like so...
240 Shuttle: start at one end of a full length soccer field, sprint to opposite end line, turn, sprint back to starting line. rest for designated time and repeat.
Combo Run: start on endzone line of football field. Sprint to destination line, Jog back to start line, turn, sprint to new destination line, and repeat without stopping until designated rest.
Destination lines being
5yrds/ 20yds/ 10yrds/ 40yds/ 5yds/ 30yds/ 25yds/ 10yds/ 20yds/ Rest one minute

20yds/ 5yds/ 5yds/ 25yds/ 15yds/ 40yds/ 40yds/ 15yds/ 10yds/ 30yds/ Rest one minute

20yds/ 40yds/ 10yds/ 10yds/ 30yds/ 20yds/ 30yds/ 15yds/ 5yds/ 40yds/ One set completed

M/T/Th/Sat
Week one: starting after Memorial Day
Tuesday: 1mile track test, max effort Thurs. 20min easy run @ 8min mile pace Sat. 5x240 shuttle goal time 40sec w/ 45 sec recovery
Week two:
Tues. 3x800, 3x400 @ max effort, 1min recovery Thurs. 5x240s goal time 40 sec w/ 50sec recov. Sat. 20min easy run, 8min mile pace
Week three:
Mon. combo runx1 Tues. 3x800,3x400 max Thurs. 6x240s goal time 38sec w/ 50sec recov. Sat. 20min easy run 8mmp (minute mile pace)
Week four:
Tues. 4x800, 3x400 max Thurs. 7x240s goal time 40sec w/ 45sec recov Sat. 20mmp
Week five:
Mon. Combo runx1 Tues. 4x800, 3x400 max Thurs. 7x240s goal 40sec 45sec recov Sat. 20min easy run 8mmp
Week six:
Tues. 4x800, 4x400 max Thurs. 7x240s goal 40 sec w/ 45sec recov Sat. 30min easy run 8mmp
Week seven:
Mon. Combo runx2, 1min recov Tues. 4x800,4x400 max Thurs. 2x5x240s 45sec recov 2min after first 5 Sat. 30min easy run 8mmp
Week eight:
Mon. Combo runx2, 1min recov Tues. 2x800, 2x400 max Thurs. 2x5x240s 50 sec recove 2 min after first 5. Sat. 30min easy run
Week nine:
Tues. test 2mile max effort run Thurs. day off Sat. 30min easy run 8mmp
Week ten:
Mon. Combo run x2, 1min rest Tues. 3x800,3x400 max Thurs. 6x240s goal 38sec, 60sec recov Sat. 30min easy run 8mmp
Week eleven:
Mon. Combo runx 1 Tues. 2x800,2x400 max Thurs. 2x5x240s goal 38sec, 60sec recov w/ 5minafter 5
Week twelve:
Mone. Combo run x1 Tues. 20min easy run and 4x240s @36sec w/ 60sec recov Thurs. 1x800,1x400, 5x240s