Conditioning program · Repeat effort
Fourth Quarter Sprints
Dense sprint work that trains athletes to preserve speed late in competition.
Intermediate
45 min
Open space
Timer
Exercise 01
Tempo Runs
Sets
2
Reps
8 x 60 m
Rest
25 sec / 2 min
Equipment
Open space
Run at 75% effort, focus on relaxed mechanics.
Exercise 02
Repeat 30s
Sets
4
Reps
5 x 30 m
Rest
20 sec / 3 min
Equipment
Timer
Hard efforts with short rest; hold your times within 5%.