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Change Team: 

WILTON WARRIOR FOOTBALL

SUMMER RUNNING & CONDITIONING PROGRAM

 

**ONE 350 = 1 LAP AROUND THE PERIMETER OF A FOOTBALL FIELD**

 

WEEK #1: JUNE 27 – JULY 1

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 4 – 350’s:                  AS FAST AS POSSIBLE

                                    * 3-MINUTE REST BETWEEN EACH ONE

         4. STRETCH

 

FRIDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 4 – 350’s:                  AS FAST AS POSSIBLE

                                    * 3-MINUTE REST BETWEEN EACH ONE

         4. STRETCH

 

WEEK #2: JULY 4 – JULY 8

MONDAY

         1. WARM-UP         5-MIUTE JOG

         2. STRETCH

         3. 6 – 350’s:                  AS FAST AS POSSIBLE

                                    * 3-MINUTE REST BETWEEN EACH ONE

         4. STRETCH

 

FRIDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 8 – 350’s:                  AS FAST AS POSSIBLE

                                    * 3-MINUTE REST BETWEEN #1, 2, 3, 6 & 7

                                    * 5-MINUTE REST BETWEEN #4 & 5

         4. STRETCH

 

 

WEEK #3: JULY 11 – 15

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 8 x 110’s:                  18 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

         4. STRETCH

 

FRIDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 6 x 100’s:                  14 SECONDS EACH

                                    * 50 SECOND REST AFTER EACH 100

         4. REST 5-MINUTES

         5. 4 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6. STRETCH

 

WEEK #4: JULY 18 – 22

MONDAY

         1. WARM-UP          5-MINUTE JOG

         2. STRETCH

         3. 10 x 110’s:         16 SECONDS EACH

                                    * 40 SECOND REST AFFTER EACH 110

         D. STRETCH

 

FRIDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 4 x 100’s:                  14 SECONDS EACH

                                    * 50 SECOND REST AFTER EACH 100

         4. REST 5-MINUTES

         5. 6 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6. STRETCH

 

WEEK #5: JULY 25 – 29

MONDAY

         1. WARM-UP          5-MINUTE JOG

         2. STRETCH

         3. 12 x 110’s:         16 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

                                    * 2-MINUTE REST BETWEEN #7 & #8

         4. STRETCH

 

FRIDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 2 x 100’s:                  14 SECONDS EACH

                                    * 50 SECOND REST AFTER EACH 100

         4. REST 3-MINUTES

         5. 6 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6. REST 5-MINUTES

         7. 4 x 50’s:                  8 SECONDS EACH

                                    * 25 SECOND REST AFTER EACH 50

         8. STRETCH

 

WEEK #6: AUGUST 1 – AUGUST 5

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 14 x 110’s:         16 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

                                    * 2-MINUTE REST BETWEEN #7 & #8

         4. STRETCH

 

FRIDAY

         1. WARM-UP          5-MINUTE JOG

         2. STRETCH

         3. 2 x 100’s:                  14 SECONDS EACH

                                    * 50 SECOND REST BETWEEN EACH 100

         4. REST 3-MINUTES

         5. 4 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6. REST 5-MINUTES

         7. 6 x 50’s:                  8 SECONDS EACH

                                    * 25 SECOND REST AFTER EACH 50

         8. REST 5-MINUTES

         9. 4 x 40’s:                  AS FAST AS POSSIBLE WITH NO REST

         10. STRETCH

 

WEEK # 7: AUGUST 8 – AUGUST 12

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 16 x 110’s:         15 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

                                    * 2-MINUTE REST BETWEEN #10 & #11

         4. STRETCH

 

FRIDAY

 

  1. WARM-UP     5-MINUTE JOG
  2. STRETCH
  3. 2 x 100’s:     14 SECONDS EACH

* 50 SECOND REST BETWEEN EACH 100

         4.  REST 3-MINUTES

         5.  4 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6.  REST 5-MINUTES

         7.  6 x 50’s:                  8 SECONDS EACH

                                    * 25 SECOND REST AFTER EACH 50

         8.  REST 5-MINUTES

         9.  6 x 40’s:                  6 SECONDS EACH

                                    20 SECOND REST AFTER 40

         10. REST 5-MINUTES

         11. 4 x 20’s:                  AS FAST AS POSSIBLE WITH NO REST

         12. STRETCH

 

WEEK # 8: AUGUST 15 – AUGUST 19

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 18 x 110’s:         15 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

                                    * 2-MINUTE REST BETWEEN #10 & #11

         4. STRETCH

 

FRIDAY

 

  1. WARM-UP     5-MINUTE JOG
  2. STRETCH
  3. 2 x 100’s:     14 SECONDS EACH

* 50 SECOND REST BETWEEN EACH 100

         4.  REST 3-MINUTES

         5.  6 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6.  REST 5-MINUTES

         7.  6 x 50’s:                  8 SECONDS EACH

                                    * 25 SECOND REST AFTER EACH 50

         8.  REST 5-MINUTES

         9.  6 x 40’s:                  6 SECONDS EACH

                                    20 SECOND REST AFTER 40

         10. REST 5-MINUTES

         11. 4 x 20’s:                  AS FAST AS POSSIBLE WITH NO REST

         12. STRETCH

 

WEEK # 9: AUGUST 17 – 21

MONDAY

         1. WARM-UP         5-MINUTE JOG

         2. STRETCH

         3. 20 x 110’s:         15 SECONDS EACH

                                    * 40 SECOND REST AFTER EACH 110

                                    * 2-MINUTE REST BETWEEN #11 & #12

         4. STRETCH

 

FRIDAY

 

  1. WARM-UP     5-MINUTE JOG
  2. STRETCH
  3. 2 x 100’s:     14 SECONDS EACH

* 50 SECOND REST BETWEEN EACH 100

         4.  REST 3-MINUTES

         5.  6 x 60’s:                  9 SECONDS EACH

                                    * 30 SECOND REST AFTER EACH 60

         6.  REST 5-MINUTES

         7.  6 x 50’s:                  8 SECONDS EACH

                                    * 25 SECOND REST AFTER EACH 50

         8.  REST 5-MINUTES

         9.  6 x 40’s:                  6 SECONDS EACH

                                    20 SECOND REST AFTER 40

         10. REST 5-MINUTES

         11. 6 x 20’s:                  AS FAST AS POSSIBLE WITH NO REST

         12. STRETCH