Sample Examples of Training Program

1. Emphasis of the LACTATE/ Aerobic energy systems for an athlete with a training age of two
years
•2 x 3 x 200m (3000m pace) [200m run under 70”5’]
 Sample Examples of Training Program
Eg. Training Type of No. of No. of Rep Pace/ Rest Rest Interval b/n
No age Training set Reps Duration intensity Interval set
b/n rep
1. Two year LACTATE/ 2 3 200m 1500m One and half 5’ for first set and
aerobic system sec 7’ for second set
2. Two year LACTATE/ 2 3 200m 3000m 200m run 5’
aerobic system under 70”
3 Ten year LACTATE/ 2 5 500m 3000m 1’ 5’
aerobic system
4 Ten year LACTATE/ 3 4 200m 1500m 100m active 4’for first set and
aerobic system roll on les 5’ for second set
than 30”
5 Eight year AEROBIC/ - 1 15Km Marathon - -
Lactate system
6 Eight year AEROBIC/ 2 3 1000m 5000m One and half 4’for first set and
Lactate system min 6’ for second set
7 Three year AEROBIC/ - 1 8Kms Slower than - -
Lactate system cross country
8 Three year AEROBIC/ - 4 600m X-C 2’ -
Lactate system