DEFINITIVE FITNESS

Here are some easy to follow drills that requires minimum props and equipments to execute.

Option A – Speed & Power

1)       5 X 30m striding pace (70% max with 30sec interval)
2)       5 X 50m sprinting pace (100% max with 3min interval)
3)       5 X 10m(stride)-30m(sprint)-10m(stride) (3min interval)

Stride (10m)          Sprint (30m)                 Stride (10m)

———–à———————————-à———-

4)       5 X 10m(sprint)-30m(stride)-30m(sprint) (3min interval)

Sprint (10m)             Stride (30m)                                   Sprint(30m)

———-à———————————–à——————————————

Option B – Speed & Endurance

1)       5 X 50m striding pace (70% max with 30sec interval)
2)       5 X 400m striding pace (80% max with 5min interval)
3)       10 X 50m sprinting pace (100% max with 5min interval)

Option C – Endurance and Stamina

1)       1 X 1.6km jog (50% max)
2)       5 X 50m striding pace (70% max with 30sec interval)
3)       1 X 1.6km jog (50% max)
4)       5 X 50m striding pace (70% max with 30sec interval)
5)       1 X 1.6km jog (50% max)

Option D - Fartlek Training 

1)  Warm up with a steady jog for 10 minutes 
2)  Run hard, for 75 seconds
3)  Jog for 150 seconds 
4)  Run hard for 60 seconds 
5)  Jog for 120 seconds
6)  Repeat point (2), (3), (4) & (5) for 4 times
7)  Cool down at a steady pace for 10 minutes

Remember to warm-up and cool-down adquately before and after each session.

Have fun!

yours in sports & fitness,
Albert.

berdytan@singnet.com.sg

+65 91110270