CR SOUTH WORKOUT SCHEDULE

The following program has been put together to allow you to prepare for the upcoming soccer season. It has been broken into separate stages.

The program is designed for daily activities starting at the beginning of May. It does not require you to perform every day, as there are many rest days on the schedule. The schedule runs through to August.

The intensity of the program is determined by the heart rate of the individual. It can be determined by the following formula:

MAXIMUM HEART RATE (MHR) = 220 – AGE

Example: 45 minute distance run @ 75% MHR

Athlete is 16 years old

220 – 16 = 204 beats per minute.

204 x 75% = 153 beats per minute

  • You must maintain 153 beats per minute throughout the session

Week ONE

Sunday / Rest
Monday / Long Slow Distance / 30 min 70% @ MHR
Tuesday / Rest
Wednesday / Long Slow Distance / 30 min 70% @ MHR
Thursday / Rest
Friday / Long Slow Distance / 30 min 70% @ MHR
Saturday / Rest

Week TWO

Sunday / Rest
Monday / Long Slow Distance / 30 min @ 75% MHR
Tuesday / Rest
Wednesday / Long Slow Distance / 30 min @ 75% MHR
Thursday / Rest
Friday / Long Slow Distance / 30min @ 75% MHR
Saturday / Rest

Week THREE

Sunday / Rest
Monday / Long Slow Distance / 40 min @ 75% MHR
Tuesday / Rest
Wednesday / Long Slow Distance / 45 min @ 75% MHR
Thursday / Rest
Friday / Long Slow Distance / 30min @ 80% MHR
Saturday / Rest

Week FOUR

Sunday / Rest
Monday / Long Slow Distance / 35 min @ 80% MHR
Tuesday / Rest
Wednesday / Long Slow Distance / 40 min @ 80% MHR
Thursday / Rest
Friday / Long Slow Distance / 45min @ 80% MHR
Saturday / Rest

Week FIVE

Sunday / Rest
Monday / Interval Training / 5min @ 90%
5 min rest
6 sets (work/rest)
Tuesday / Rest
Wednesday / Long Slow Distance / 35 min @ 80% MHR
Thursday / Rest
Friday / Interval / 3min @ 90% MHR
3 min rest
10 sets (work/rest)
Saturday / Rest

Week SIX

Sunday / Rest
Monday / Interval Training / 5min @ 90%
5 min rest
6 sets (work/rest)
Tuesday / Rest
Wednesday / Long Slow Distance / 35 min @ 70% MHR
Thursday / Rest
Friday / Repetition / 1min @ 100% MHR
3 min rest (walking)
10 sets (sprint/rest)
Saturday / Rest

Week SEVEN

Sunday / Rest
Monday / Interval Training / 5min @ 90%
5 min rest
6 sets (work rest)
Tuesday / Rest
Wednesday / Long Slow Distance / 35 min @ 80% MHR
Thursday / Rest
Friday / Repetition / 30sec sprint @ 100% MHR
1 ½ min rest (walking)
10 sets(sprint/rest)
Saturday / Rest

Week EIGHT

Sunday / Rest
Monday / Fartlek / 20 min on track
sprint 1/3rd
jog1/3rd and walk1/3rd
Tuesday / Rest
Wednesday / Long Slow Distance / 35 min @ 80% MHR
Thursday / Rest
Friday / Pace / Tempo / 20min @ 85% MHR
Saturday / Rest

Week NINE

Sunday / Rest
Monday / Fartlek / 25 min on track
sprint 1/3rd
jog1/3rd and walk 1/3rd
Tuesday / Long Slow Distance / 30min @ 75% MHR
Wednesday / Long Slow Distance / 35 min @ 70% MHR
Thursday / Interval / 5min @ 90% MHR
5min walking
6 sets
Friday / Pace / Tempo / 20min @ 85% MHR
Saturday / Rest

Week TEN

Sunday / Rest
Monday / Fartlek on Track / 30 min
Sprint 1/3rd
jog 1/3rd , walk 1/3rd
Tuesday / Long Slow Distance / 45min @ 75% MHR
Wednesday / Long Slow Distance / 40 min @ 80% MHR
Thursday / Interval / 5 min @ 90% MHR
3 min rest (walking)
6sets
Friday / Long Slow Distance / 35min @ 80% MHR
Saturday / Rest

WEEK ELEVEN

Sunday / Rest
Monday / Repetition / 40 min
1min sprint
5min rest (walking)
Tuesday / Long Slow Distance / 45min @ 75% MHR
Wednesday / Long Slow Distance / 40 min @ 80% MHR
Thursday / Repetition / 20 min of:
1 min sprints
3min rest (walking)
Friday / Long Slow Distance / 35min @ 80% MHR
Saturday / Rest

WEEK TWELVE

Sunday / Rest
Monday / Repetition / 40 min
1min sprint
5min rest (walking)
Tuesday / Long Slow Distance / 45min @ 75% MHR
Wednesday / Long Slow Distance / 30 min @ 85% MHR
Thursday / TEST: 300 METER DRILL
* 3 min rest b/w sets / 1st set: 50-56
2nd set: 55-60
3rd set: 60-65
Friday / Long Slow Distance / 40min @ 80% MHR
Saturday / Rest

WEEK THIRTEEN

Sunday / Rest
Monday / Long Slow Distance / 45 min @ 75% MHR
Tuesday / TEST: timed mile / 1 mile under 6:00 minutes
Wednesday / Fartlek (track) / 40 min on track:
Sprint ½
Jog 1/4th, walk 1/4th
Thursday / Easy Run / 3 miles @ 7min pace
Friday / Long Slow Distance / 40 min @ 80% MHR
Saturday / Rest

WEEK FOURTEEN

Sunday / Rest
Monday / Long Slow Distance / 50 min @ 75% MHR
Tuesday / Fartlek on track / 30 minutes
Sprint ½,
Jog 1/4th, walk 1/4th
Wednesday / Long Slow Distance / 40 min @ 80% MHR
Thursday / Repetition / 3 mile @ 7:00 min pace
Friday / Long Slow Distance / 30min @ 90% MHR
Saturday / Rest