Jog Recovery = dotted arrow line         - - - - - - - -     Fast Running = continuous arrow line

Standard:

• Number of half laps                6
• Number of repeats                 2
• Recovery between repeats     3 min (jogging)

• Number of half laps                8
• Number of repeats                 2
• Recovery between repeats     3 min (jogging)

• Number of half laps              6
• Number of repeats               3
• Recovery between repeats  3 min (jogging)

5 – 10 minutes jogging to warm down

Stretching

Standard:

• Number of laps                     4
• Recovery between laps        90 seconds
• Number of repeats               2
• Recovery between repeats    5 min (jogging)

• Number of laps                     5
• Recovery between laps        90 seconds
• Number of repeats                2
• Recovery between repeats    5 min (jogging)

• Number of laps                     4
• Recovery between laps        90 seconds
• Number of repeats                3
• Recovery between repeats    5 min (jogging)

5 – 10 minutes jogging to warm down

Standard:

• Number of laps                     5
• Recovery between laps        60 seconds
• Number of repeats                2
• Recovery between repeats    3 min (jogging)

• Number of half laps                7
• Recovery between laps         60 seconds
• Number of repeats                 2
• Recovery between repeats     3 min (jogging)

• Number of half laps                6
• Recovery between laps        60 seconds
• Number of repeats                 3
• Recovery between repeats     3 min (jogging)

5 – 10 minutes jogging to warm down

Jog Recovery = dotted arrow line         - - - - - - - -     Fast Running = continuous arrow line

Lap 1: Fast running down one side of the pitch, jog the remaining three sides.

Lap 2: Fast running down two sides of the pitch, jog the remaining two sides.

Lap 2: Fast running down three sides of the pitch, jog the remaining side.

Lap 4: Full lap of fast running.

Standard:

• Number of sets of 4 laps        1

• Number of sets of 4 laps        2
• Recovery between sets          3 min (jogging)

• Number of sets of 4 laps        3
• Recovery between sets          3 min (jogging)

5 – 10 minutes jogging to warm down

Jog Recovery = dotted arrow line         - - - - - - - -

Set out 6 cones as shown above.

Run from Cone 1, around A to Cone 2, jog recovery between 1 and 2.

Repeat between B, C and D.

Repeat the whole circuit again in reverse (i.e. D, C, B, A).

This constitutes 1 circuit.

Standard:

• Number of circuits                 1

• Number of circuits                 2
• Recovery between circuits    5 min (jogging)

• Number of circuits                 3
• Recovery between circuits    5 min (jogging)
•  

5 – 10 minutes jogging to warm down