2011 Summer Conditioning Packet
Week 1: June 6
Day 1: 35 min. run. 8 x 100 meter sprints with 15 sec. rest
Day 2: 35 min. run.
Day 3: OFF
Day 4: 21 min. run with 7 min at 80% effort, 7 min @ 100% effort, 7 min. @
90% effort
Day 5: OFF
Day 6: OFF
Day 7: OFF
Week 2: June13
Day 1: OFF
Day 2: 40 min. run
Day 3: 10 min. warm up, 10 x 200 meter runs in less than 35 sec. with 200
meter walk rest. Finish with a 10 min. job.
Day 4: OFF
Day 5: Cone Shuttles x 6 (25 yard shuttle, cones are 5 yards apart. Complete
each set in 35 seconds with a 35 second rest in between each one)
Day 6: 40 min. run with 20 minutes at 75% pace and seed up the last 20
minutes
Day 7: OFF
Week 3: June 20
Day 1: OFF
Day 2: 35 min. run at 75%
Day 3: 10 min. warm up. Run 3 sets of 200 (36 sec.)/300 (1 min.)/400(1 min.
26 sec.) meter runs. 1 minutes rest in between distances and 4 minutes rest between sets
Day 4: 2 x 10 min. runs. 2 minute rest between runs. Goal = 5-6 laps on a
tract of 7 laps around a soccer field.
Day 5: OFF
Day 6: 40 min. run
Day 7: OFF
Week 4: June 27
Day 1: 180’s (18 sec. sprint for 180 yards…have 42 sec. to jog back to start.
Must start on each minute).
Day 2: OFF
Day 3: 30 min. jog. Increase stride for last 5 minutes.
Day 4: 3 x 10 minute runs with 2 min. 30 sec. rest. Goal = 5-6 laps on a track
or 7 laps around a soccer field.
Day 5: 40 min. jog
Day 6: OFF
Day 7: OFF
Week 5: July 4
Day 1: OFF
Day 2: 40 min. run.
Day 3: Run 5 times of 25 sec. jog/15 sec. sprint. Do 4 sets with 3 min. rest
between sets.
Day 4: 40 min. run with last 10 min. faster.
Day 5: OFF
Day 6: Box-to Box run x 15
Day 7: OFF
Week 6: July 11
Day 1: OFF
Day 2: 6 min. jog. 4 sets of 5 runs (25 sec. slow/15 sec. sprint). 6 min. jog
Day 3: 6 min. jog. 15 reps of 0 sec. fast/30 sec. slow
Day 4: OFF
Day 5: Box-to Box run x 15
Day 6: 6 min. warm up. 2 sets of 8 runs (15 sec. fast/15 sec. slow) with 4
min. rest between the 2 sets. 6 min. jog
Day 7: OFF
Week 7: July 18
Day 1: 28 min. run (4 min. fast followed by 3 min. jog)
Day 2: OFF
Day 3: 30 min. run. Picking up the pace for the last min. every 5 min.
Day 4: 28 min. run (4 min. fast followed by 3 min. jog)
Day 5: OFF
Day 6: 4 sets of 5 reps (80 meter strider/20 meter jog). 3 min. rest between
sets
Day 7: OFF
Week 8: July 25
Day 1: OFF
Day 2: 5 shuttles of 10/20/30/40/50 under 70 sec. Take 2 min. rest between
each set.
Day 3: 4 sets of 5 reps (80 meter strider/20 meter jog). 3 min. rest between
Sets
Day 4: 4 sets of 5 runs (25 sec. jog/15 sec. sprint). Take 3 min rest between
sets.
Day 5: OFF
Day 6: 30 min jog
Day 7: OFF
