CS Minaur
July 11, 2021

🫀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.