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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)