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2012 Marple Newtown FH Summer Running Program

 

 

 

 

Remember to make the commitment to yourself and your teammates to come back to school in the best possible shape for the 2012 Field Hockey season.

 

 

*If you are a girl, your time goal for the first day of preseason is a 7 minute mile.  If you are a boy, your time goal for the first day of preseason is a 5 minute 30 seconds mile.

 

 

 

 

*REMEMBER TO STRETCH BEFORE AND AFTER YOUR WORKOUTS!

 

 

 

 

Week 1

 

 

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

You will run a ½  mile (two laps around the track) and then walk a ¼ mile (one lap).  You will repeat for a total of eight laps (2 miles total)

 

 

*Run 2 laps - walk 1 lap, run 2 laps - walk 1 lap, run 2 laps- walk a cool down lap.

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

1.    Sprint 200 meters (1/2 way around the track), then walk 200 meters.  Sprint 200 meters, and then walk 200 meters.

 

 

 

 

*Walk a lap and repeat the cycle above

 

 

2.    Sprint 100 meters (use the straight away), jog 100 meters, sprint 100 meters, and jog 100 meters.  Repeat the cycle two more times.

 

 

 

 

3.    Grass/Turf Workout

 

 

o   10 push-ups

 

 

o   25 sit- ups

 

 

o   20 toe risers

 

 

o   20 hamstring lifts- each leg (raise one leg behind  you and tighten the muscles).

 

 

o   50 yd. Wind Sprints *Time yourself for 50 up, 50 back, 50 up. (keep a log of your time for yourself to see your improvement)

 

 

4.  Agilities

 

 

o   Skip to the 25 yd. line and quick jog backwards to start.

 

 

o   High Knees to the 25yd. line and quick job backwards to start.

 

 

o   Step together right to the 25 yd. line, and step together left back.

 

 

o   Repeat this cycle for a total of three times.

 

 


Week 2

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

You will run 2 laps (1/2 mile), walk 1 lap (1/4 mile), run 2 laps, walk 1 lap, run 2 laps, walk 1 lap, run 2 laps, and walk 1 lap for a total of 12 laps (3 miles).

 

 


Tuesday-Friday:  You will work on Speed and Agility.

 

 

1.    Sprint 200 meters, walk 200 meters, sprint 200 meters, walk 200 meters, sprint 200 meters, and walk 200 meters, sprint 200 walk 200 for a total of four laps (1 mile).

 

 


2.    Sprint 100 meters, jog 100 meters, sprint 100 meters, and jog 100 meters. 

 

 

*Repeat the cycle two more times for a total of four cycles.

 

 

 

 

3.    Grass/Turf Workout

 

 

o   10 push- ups

 

 

o   30 sit-ups

 

 

o   25 toe risers

 

 

o   25 hamstrings lift each leg.

 

 

 

o   50 yd. Wind Sprints *Time yourself for 50 up, 50 back, 50 up. (keep a log of your time for yourself to see your improvement)

o  

 

 

4.  Interval Agilities

 

 

*use a 15 yd. area (use markers of some sort to create a box).  Moving back and forth around these markers, always facing forward for all but the first one, you will do the following for 30 secs. each with a 15 sec. rest in between…

 

 

o   step together- both right and left

 

 

o   high knees

 

 

o   skipping

 

 

o   butt kicks

 

 

Repeat above for a second time.

 

 


Week 3

 

 

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

Run 3 laps (3/4 miles), walk 1 lap, run 3 laps, walk 1 lap, run 2 laps, walk 1 lap, run 2 laps, walk 1 lap.  Total of 14 laps (3 1/2 miles).

 

 


Tuesday-Friday:  You will work on Speed and Agility.

 

 


1.    Ladder Sprints:

 

 

o   Sprint 10yds. and jog back

 

 

o   Sprint 15yds. and jog back

 

 

o   Sprint 20yds. and jog back

 

 

o   Sprint 25yds. and jog back

 

 

o   Sprint 30yds. and jog back

 

 

*Repeat the cycle

 

 

 

 

2.    Grass/Turf Workout:

 

 

o   15 push-ups

 

 

o   35 sit-ups

 

 

o   25 toe risers

 

 

 

o   25 hamstring lifts each leg

 

 

3.  Shuttle Run:

o   Sprint 50yds. up-back-up,.

o   Sprint 40yds. up-back-up-back

o   Sprint 20yds. up-back-up-back

 

*Repeat the cycle

3.    Agilities:

 

 

o   Skip to the 25yd. line and quick backwards jog back to start

 

 

o   High Knees to the 25yd. line and quick backwards jog back to start

 

 

o   Step together right to the 25yd. line and back

 

 

o   Step together left to the 25yd. line and back

 

 

*Repeat the cycle

 

 


Week 4

 

 

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

1.    Time your mile and log it for yourself.  Remember that 4 laps around the track is a mile.  If you choose to run in your neighborhood, have a parent drive your route to mark the mile.

 

 

 

 

2.    After your mile is complete walk 6 mins.

 

 

 

 


3.    Run 2 laps (1/2 mile) - walk 6 minutes., run 2 laps - walk 6 minutes, run 2 laps – walk 6 minutes for a cool down.

 

 

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

Sprint 400 meters (1 lap), Walk 200 meters (1/2 lap), Sprint 200 meters, Walk 100 meters (this will be the turn of the track), Sprint 100 meters, Walk 100 meters (this will be the turn of the track), Sprint 100 meters.

 

 

*Repeat this cycle

 

 

 

 

1.    Grass/Turf Workout:

 

 

o   15 push-ups

 

 

o   40 sit-ups

 

 

o   30 toe risers

 

 

o   30 hamstring lifts each leg

 

 


 

 

2.  Timed 50yd. Wind Sprints… up-back-up (compare your time to before).

 

 

 

 

3.  Agilities:

 

 

o   Sprint 25 yards forward

 

 

o   Jog 25 yards forward

 

 

o   Sprint 25 yards forward

 

 

o   Jog 25 yards forward

 

 

o   Step together right for 25 yards to the side coming back

 

 

o   Step together left 25 yards to the side coming back

 

 

o   Run backwards for 25 yards (quick little steps- looking over your shoulder)

 

 

o   Turn and sprint for 25 yards to the starting point.

 

 

*Rest 3 mins. And repeat 2 more times

 

 


Week 5

 

 

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

     1. Time your mile then log your time for yourself and compare.

 

 

     2. After your mile is complete walk 6 mins.

 

 

     3. Run a second mile (do not time it), if you need to rest during this mile, make sure to keep    walking.

 

 

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

Sprint 400 meters (1 lap), Walk 200 meters (1/2 lap), Sprint 200 meters, Walk 100 meters (this will be the turn of the track), Sprint 100 meters, Walk 100 meters (this will be the turn of the track), Sprint 100 meters.

 

 

*Repeat this cycle

 

 

 

 

1.    Grass/Turf Workout

 

 

o   20 push-ups

 

 

o   50 sit-ups

 

 

o   40 toe risers

 

 

o   40 hamstring lifts each leg

 

 

 

o   50 yd. Wind Sprints *Time yourself for 50 up, 50 back, 50 up. (keep a log of your time for yourself to see your improvement)

 

 

2.    Agilities:

 

 

o   Sprint 25 yards forward

 

 

o   Jog 25 yards forward

 

 

o   Sprint 25 yards forward

 

 

o   Jog 25 yards forward

 

 

o   Step together right for 25 yards to the side coming back

 

 

o   Step together left 25 yards to the side coming back

 

 

o   Run backwards for 25 yards (quick little steps- looking over your shoulder)

 

 

o   Turn and sprint for 25 yards to the starting point.

 

 

*Rest 3 minutes and repeat 3 times.

 

 

 

 

4.  25 yard Sprints – Time it and log it for yourself.

 

 

      Up-Back-Up-Back-Up-Back (150 yards total)

 

 


Week 6

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

     1. Time your mile then log your time for yourself and compare.

 

 

 

 

     2. After your mile is complete walk 6 mins.

 

 

 

 

3.    Run a second mile (do not time this mile). 

 

 

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

 

 

1.  Agilities:

 

 

o Sprint 25 yards forward

 

 

o          Jog 25 yards forward

 

 

o Sprint 25 yards forward

 

 

o Jog 25 yards forward

 

 

o Step together right for 25 yards to the side coming back

 

 

o Step together left 25 yards to the side coming back

 

 

o Run backwards for 25 yards (quick little steps- looking over your shoulder)

 

 

o Turn and sprint for 25 yards to the starting point.

 

 

*Rest 3 minutes and repeat 4 times.

 

 

 

 

2.  Grass/Turf Workout:

 

 

o   20 push-ups

 

 

o   50 sit-ups

 

 

o   40 toe risers

 

 

o   40 hamstring lifts each leg

 

 

 

 


3.Shuttle Run…

 

 

o   Run 100 yards and back

 

 

o   Run 75 yards and back

 

 

o   Run 50 yards and back

 

 

o   Run 25 yards and back

 

 

 

*Rest 4 minutes and repeat.

 

 

4.  Prone Run… Begin by laying on your belly at the end line.

 

 

     ~Jump up and sprint to the 25 yards line, jog back to end line, and repeat three times.

 

 

     *Rest 4 minutes

 

 

     ~Jump up and sprint to the 50 yard line, jog backwards to 25 yard line, spin around, and sprint to end line.  Repeat 2 times.

 

 


Week 7

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

     1. Time your mile then log your time for yourself and compare.

 

 

     2. After your mile is complete walk 6 mins.

 

 

     3. Run a second mile timed and log it.

 

 

     4.  Walk for 6 mins.

 

 

     5.  Slow jog a third mile 

 

 

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

1.  Agilities:

 

 

o Sprint 25 yards forward

 

 

o          Jog 25 yards forward

 

 

o Sprint 25 yards forward

 

 

o Jog 25 yards forward

 

 

o Step together right for 25 yards to the side coming back

 

 

o Step together left 25 yards to the side coming back

 

 

o Run backwards for 25 yards (quick little steps- looking over your shoulder)

 

 

o Turn and sprint for 25 yards to the starting point.

 

 

*Rest 3 minutes and repeat 4 times.

 

 

 

 

2.  Grass/Turf Workout:

 

 

o   20 push-ups

 

 

o   50 sit-ups

 

 

o   40 toe risers

 

 

o   40 hamstring lifts each leg

 

 

 

 

3.Shuttle Run…

 

 

o   Run 100 yards and back

 

 

o   Run 75 yards and back

 

 

o   Run 50 yards and back

 

 

o   Run 25 yards and back

 

 

*Rest 4 minutes and repeat two more times.

 

 

 

 

4.    Prone Run… Begin by laying on your belly at the end line.

 

 

 

 

     ~Jump up and sprint to the 25 yards line, jog back to end line, and repeat three times.

 

 

     *Rest 4 minutes

 

 

 

 

     ~Jump up and sprint to the 50 yard line, jog backwards to 25 yard line, spin around, and sprint to end line.  Repeat 2 times.

 

 



Week 8

 

 

Monday-Wednesday-Saturday:  You will concentrate on endurance running.

 

 

     1. Time your mile then log your time for yourself and compare.

 

 

     2. After your mile is complete walk 6 mins.

 

 

     3. Run a second mile timed.

 

 

     4.  Walk 6 mins.

 

 

     5.  Jog a third mile 

 

 

 

 

Tuesday-Friday:  You will work on Speed and Agility.

 

 

1.  Agilities:

 

 

o Sprint 25 yards forward

 

 

o          Jog 25 yards forward

 

 

o Sprint 25 yards forward

 

 

o Jog 25 yards forward

 

 

o Step together right for 25 yards to the side coming back

 

 

o Step together left 25 yards to the side coming back

 

 

o Run backwards for 25 yards (quick little steps- looking over your shoulder)

 

 

o Turn and sprint for 25 yards to the starting point.

 

 

*Rest 3 minutes and repeat 4 times.

 

 

 

 

2.  Grass/Turf Workout:

 

 

o   20 push-ups

 

 

o   50 sit-ups

 

 

o   40 toe risers

 

 

o   40 hamstring lifts each leg

 

 

 

 

3.Shuttle Run…

 

 

o   Run 100 yards and back

 

 

o   Run 75 yards and back

 

 

o   Run 50 yards and back

 

 

o   Run 25 yards and back

 

 

*Rest 4 minutes and repeat2 times.

 

 

 

 

 

 

4.  Prone Run… Begin by laying on your belly at the end line.

 

 

     ~Jump up and sprint to the 25 yards line, jog back to end line, and repeat three times.

 

 

     *Rest 4 minutes

 

 

     ~Jump up and sprint to the 50 yard line, jog backwards to 25 yard line, spin around, and sprint to end line.  *Repeat 3 times.

 

 


5. Interval Agilities

 

 

*use a 15 yd. area (use markers of some sort to create a box).  Moving back and forth around these markers, always facing forward for all but the first one,  you will do the following for 50 secs. each with a 10 sec. rest in between…

 

 

o   step together- both right and left

 

 

o   high knees

 

 

o   skipping

 

 

o   butt kicks

 

 

Repeat above 3 times.