| Colgate Games |
| FAIRFIELD ATHLETES TRAINING PROGRAMME |
| This training program has been designed to both increase your overall fitness in preparation for the upcoming Colgate Games & add variety to your training. It is extremely important to ensure you warm up properly then stretch the appropriate muscle group prior to commencing any of the following training exercises. We realise that it will not always be possible to stick to this training program, but it is important to at least do some type of exercise everyday. |
Date |
Warm Up |
Training |
Warm Down |
Mon 3rd |
Yes |
Fairfield Club Night |
Yes |
Tue 4th |
Yes |
Short sprints: 6 x 40 metre sprints x 2 sets (rest between sets), walk back between sprints |
Yes |
Wed 5th |
Yes |
Stride outs: 80, 100, 200, 100, 80 (70-80% speed), walk back between. |
Yes |
Thur 6th |
Yes |
Training, Porritt Stadium or optional specific event practise |
Yes |
Fri 7th |
REST DAY |
||
Sat 8th |
Yes |
Waikato Relay Champs |
Yes |
Sun 9th |
Yes |
Long Jog: (Long distance = 30-40mins) (all others 20mins) |
Yes |
Mon 10th |
Yes |
Fairfield Club Night |
Yes |
Tue 11th |
Yes |
Short sprints: 6 x 40 metre sprints x 2 sets (rest between sets), walk back between sprints |
Yes |
Wed 12th |
Yes |
Stride outs: 80, 100, 200, 100, 80 (70-80% speed), walk back between. |
Yes |
Thur 13th |
Yes |
Training, Porritt Stadium or optional specific event practise |
Yes |
Fri 14th |
REST DAY |
||
Sat 15th |
Yes |
Ribbon Day at Taupo or 200 metre |
Yes |
Sun 16th |
Yes |
Long Jog: (Long distance = 30-40mins) (all others 20mins) |
Yes |
Mon 17th |
Yes |
Fairfield Club Night |
Yes |
Tue 18th |
Yes |
Short sprints: 40, 50, 60, 80, 60, 50, 40 (100% speed), walk back between sprints. |
Yes |
Wed 19th |
Yes |
Speed play on up & down park (speed & up/down variation) |
Yes |
Thur 20th |
Yes |
Training, Porritt Stadium or optional specific event practise |
Yes |
Fri 21st |
REST DAY |
||
Sat 22nd |
Long Jog: (Long distance = 30-40mins) (all others 20mins) |
Yes |
|
Sun 23rd |
Yes |
Short sprints: 80, 100, 200, 100, 80 (100% speed), walk back between sprints. |
Yes |
Mon 24th |
Yes |
Stride out: 100, 200, 300, 200, 100. (70-80% speed), walk back between. |
Yes |
Tue 25th |
REST DAY (Merry Christmas) |
||
Wed 26th |
Yes |
10 x reps up hill (high arms & knee) walk down hill |
Yes |
Thur 27th |
Yes |
Sprints: 5 x 50m x 2 sets, (rest between sets), walk back between sprints |
Yes |
Fri 28th |
REST DAY |
||
Sat 29th |
Yes |
Long Jog: (Long distance = 30-40mins) (all others 20mins) |
Yes |
Sun 30th |
Yes |
Sprints: 4 x 50m x 2 sets, (rest between sets), walk back between sprints |
Yes |
Mon 31st |
Yes |
Stride out: 50, 80, 100, 80, 50, (70-80% speed), walk back between. |
Yes |
Tue 1st |
REST DAY (Happy New Year) |
||
Wed 2nd |
Yes |
Sprints: 8 x 40m & starts, walk back between sprints. |
Yes |
Thur 3rd |
Yes |
Light jog (200-400m) during trip to Wanganui |
Yes |
Fri 4th |
Yes |
Colgate – Good Luck |
Yes |
Sat 5th |
Yes |
Colgate – Good Luck |
Yes |
Sun 6th |
Yes |
Colgate – Good Luck |
Yes |
Mon 8th |
WELL EARNED REST AHHH !!!! |
For further information please contact either of the Club Team Managers:
Mike McGrath (07-8475885 (H) – 027-4775110) or Graham Brown (07-8551758 (H) – 025-786731)