Endurance
100s
OPTION II | Change of Speed
Alternate between A and B each rep. Rest until you catch your breath. Goal reps = 14 - 20
A) Sprint to 25 yd - Jog to 50 yd - Sprint to 75 yd — Jog to 100 yd
B) Jog to 25 yd - Sprint to 50 yd - Jog to 75 yd — Sprint to 100 yd
OPTION III | Change of Direction
100s to the 25yd
Most challenge (hard day): 15 reps, 1:1 rest
Least challenge (light day): 10 reps, 1:3 rest
OPTION I | Weekly Progressions
WEEK I : 10 reps x 100 yd | 35 sec. rest
WEEK II : 12 reps x 100 yd | 30 sec. rest
WEEK III : 14 reps x 100 yd | 25 sec. rest
WEEK IV : 16 reps x 100 yd | rest is jog back *each rep starts on the next minute
WEEK V : 18 reps x 100 yd | rest is jog back *each rep starts on the next minute
WEEK VI : 20 reps x 100 yd | rest is jog back *each rep starts on the next minute