Programmes that you can do on your own:

Sprinting:
● Monday (HARD, endurance): Pyramid
○ 100m run - 80% effort, 100m walk recovery
○ 200m run - 70-80% effort, 200m walk recovery
○ 300m run - 60% effort, 300m walk recovery
○ 200m run - 70-80% effort, 200m walk recovery
○ 100m run - ALL OUT, 100m walk recovery

● Tuesday (EASY): 20 minute easy run

● Wednesday (HARD): plyometrics and calisthenics (3 sets, 90 second recovery between

each set)
○ Jumping lunges (x10, can do with weights too)
○ Plank (x30 seconds)
○ Squat jumps (x10, can do with weights too)
○ Push up (x10, can do elevated)
○ Leg raise (x15)
○ Nordic curl (x5, if exercise not possible to be done then just perform half the drill -
go down and support yourself back up)

● Thursday (EASY): 20 minute easy run

● Friday (HARD): Hill sprint and stairs workout

○ Sprint up a hill at 80% effort, 10 reps (60-80m), walk recovery
○ Frog jump up the stairs (5 reps)
○ High knees up the stairs (5 reps) - FASTTTTT and power

● Saturday (EASY): 20 minute easy run

● Sunday (HARD): Endurance

○ 200m (x8) at 70-80% effort, 200m walk recovery