🫀Stage 4: Cardiovascular Endurance & Aerobic Program (Athletics Track)
Warm Up
- 2 laps of the track at a slow run.
- 10-minutes of stretching involving dynamic and static stretches (e.g. lunges, quad stretch, calf stretch, side bend).
- 40m drills including lifting knees up and kicking heels backwards.
- Run throughs over 30-40 meters - gradually increasing the intensity from 50% effort to maximal sprint.
- Accelerations over 10-20 meters, including practicing taking off at maximum effort.
Practice A
Week 2
Purpose: Running to improve aerobic fitness.
Procedure: Moderate Effort.
Duration: 30min*15 laps (400m track).
70-80% of max HR bpm range (133-152 bpm)
Practice B
Week 3
Purpose: Running to maximaze performance.
Procedure: First Part.
Light ⇢ Moderate ⇢ Hard Effort.
Duration: ∼40min 15 laps (400 m track).
Each 1st lap - light effort: 60-70% of max HR bpm range (114-133 bpm).
Each 2nd lap - moderate effort 70-80% (133-152 bpm).
Each 3rd lap - hard effort 80-90% (152-171 bpm).
Non-Stop 5 sets. 5-7 minutes pause.
Second Part. Light ⇢ Moderate ⇢ Maximum Effort.
Duration: 6 min.
20 sec moderate running, 10 sec maximum speed, 10 sec walking * 12 reps.
Practice C
Week 4
Purpose: Running to improve aerobic fitness.
Procedure: Moderate ⇢ Maximum ⇢ Light Effort.
Duration: 6 min * 4 sets.
20 sec moderate running, 10 sec maximum speed, 10 sec walking * 12 reps.