endurance and speed workouts

continuing the theme of preparation for a new season, here is a full summer workout plan that the varsity soccer coach at school gave me.  it's too late to fit the full cycle in, but there's some really good stuff in it that can be done individually, or next summer.  (and yes it is a soccer workout, but soccer and ultimate are very similar in fitness requirements, so it carries over very well).




Conditioning will be done on Monday, Tuesday, Thursday and Friday.

PHASE 1


Phase 1-Monday
Tempo Runs x10  Week 1
Tempo Runs x12  Week 2
Tempo Runs x13  Week 3
Tempo Runs x14  Week 4

Phase 1-Tuesday
150 yd Shuttles (50 yd increments)

150 yd Shuttle x4 (1:30 Minute Rest) Week 1
150 yd Shuttle x5 (1:30 Minute Rest) Week 2
150 yd Shuttle x6 (1:00 Minute Rest) Week 3
150 yd Shuttle x6 (1:00 Minute Rest) Week 4

Phase 1-Thursday
Run 1 Mile, 400 yd Sprint x2 (3:00 Minute Rest) Week 1
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 2
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 3
Run 1 Mile, 400 yd Sprint x4 (3:00 Minute Rest) Week 4

Phase 1-Friday
Run 20 minutes at 60 % Week 1
Run 20 minutes at 70% Week 2
Run 25 minutes at 70% Week 3
Run 25 minutes at 70% Week 4

Explanation:

Tempo Run-Use a football field, soccer field or track.  Sprint the side lines (or long part of the track) at 80% and jog the end lines.  Make sure to keep moving the whole time.  No walking.

150 yd Shuttle-Measure out 50 yds on a field.  Put a cone at the beginning (0 yds) and one at the end (50 yds).  Run three lengths: down, back, down.  This is 150 yards.  Rest 1:00 minute in between each shuttle.

1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
400 Yard Sprint-Use a track and run 400 yards.  One lap around track.

20 Minute Run-Run outside or on a treadmill.  Run for allotted time and percentage.
Cooper Test-Run 2 miles under 12 minutes.  This is your conditioning test when you arrive for pre-season in August.


PHASE 2
Phase 2-Monday
Sprint x5 20 yds, 30yds, 40 yds Week 5
Sprint x6 20 yds, 30yds, 40 yds Week 6
Sprint x8 20 yds, 30yds, 40 yds Week 7
Sprint x8 20 yds, 30yds, 40 yds Week 8

Phase 2-Tuesday
200 yd Shuttles (50 yd increments)

200 yd Shuttle x3 (1:30 Minute Rest) Week 5
200 yd Shuttle x4 (1:30 Minute Rest) Week 6
200 yd Shuttle x4 (1:30 Minute Rest) Week 7
200 yd Shuttle x5 (1:30 Minute Rest) Week 8

Phase 2-Thursday
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 5
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 6
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 7
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 8

Phase 2-Friday
60 yd Shuttles
60 yd Shuttle x8 (:45 seconds rest) Week 5
60 yd Shuttle x10 (:45 seconds rest) Week 6
60 yd Shuttle x10 (:45 seconds rest) Week 7
60 yd Shuttle x12 (:45 seconds rest) Week 8
Explanation:

Sprints-Measure out 20 yards, 30 yards and 40 yards.  This is a sprint at 100% effort.  Take 30-40 seconds rest in between each sprint.  You are running 5, 6 or 8 of each distance.

200 yd Shuttles- Measure out 50 yds on a field.  Put a cone at the beginning (0 yds) and one at the end (50 yds).  Run four lengths: down, back, down, back.  This is 200 yards.  Rest 1:30 minute in between each shuttle.
 
1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
200 Yard Sprint-Use a track and run 200 yards.  Half a lap around track.  Take 1:00 rest in between each one.

 60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field.  Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks.  Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line.  This is similar to a suicide.  This is 60 yards.  Rest :45 seconds in between each shuttle.


PHASE 3
Phase 3-Monday
Sprint x5 30 yds, 40 yds, 50 yds Week 9
Sprint x6 30 yds, 40yds, 50 yds Week 10
Sprint x8 30 yds, 40yds, 50 yds Week 11
Sprint x8 30 yds, 40yds, 50 yds Week 12

Phase 3-Tuesday
150 yd Shuttles (25 yd increments)
200 yd Shuttles (25 yd increments)

150 yd Shuttle x4 (1:30 Minute Rest) Week 9
150 yd Shuttle x5 (1:30 Minute Rest) Week 10
200 yd Shuttle x4 (2:00 Minute Rest) Week 11
200 yd Shuttle x5 (2:00 Minute Rest) Week 12

Phase 3-Thursday
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)

Phase 3-Friday
60 yd Shuttles
60 yd Shuttle x12 (:45 seconds rest) Week 9
60 yd Shuttle x14 (:45 seconds rest) Week 10
60 yd Shuttle x16 (:45 seconds rest) Week 11
60 yd Shuttle x16 (:45 seconds rest) Week 12
Explanation:
Sprints- Measure out 30 yards, 40 yards and 50 yards.  This is a sprint at 100% effort.  Take 30-40 seconds rest in between each sprint.

150 yd Shuttles-Measure out 25 yds on a field.  Put a cone at the beginning (0 yds) and one at the end (25 yds).  Run six lengths.  This is 150 yards.  Rest 1:30 minute in between each shuttle.

200 yd Shuttles-Measure out 25 yds on a field.  Put a cone at the beginning (0 yds) and one at the end (25 yds).  Run eight lengths.  This is 200 yards.  Rest 2:00 minute in between each shuttle.

1 Mile-Use a track or 1 mile measured distance.  Run fast!
400 Yard Sprint-Use a track and run 400 yards.  One lap around track.
200 Yard Sprint-Use a track and run 200 yards.  Half a lap around track.

60 yd Shuttles-See Phase 2 explanation.


PHASE 4
Phase 4-Monday
Soccer Field Sprint

Soccer Field Sprint x2 (3:00 Minutes Rest) Week 13
Soccer Field Sprint x3 (3:00 Minutes Rest) Week 14

Phase 4-Tuesday
60 yd Shuttles

60 yd Shuttle x16 (:45 seconds rest) Week 13
60 yd Shuttle x16 (:45 seconds rest) Week 14

Phase 4-Thursday
300 yd Shuttles

300 yd Shuttle x3 (4:00 Minutes Rest) Week 13
300 yd Shuttle x4 (3:00 Minutes Rest) Week 14

Phase 4-Friday
Run 20 minutes Week 13
Run 25 minutes Week 14


Explanation:

Soccer Field Sprint-Put a cone every 20 yards on soccer field or about 100 yards.  There should be 5 cones 20 yards apart.  Sprint 20 yards jog rest of field, turn around and repeat.  Next trip down field sprint 40 yards, jog rest of field, turn around and repeat.  Add 20 yards every time until you have done the whole field.  Rest 3 minutes and repeat.

60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field.  Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks.  Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line.  This is similar to a suicide.  This is 60 yards.  Rest :45 seconds in between each shuttle.

300 yd Shuttles- Measure out 25 yds on a field.  Put a cone at the beginning (0 yds) and one at the end (25 yds).  Run down and back six lengths.  This is 300 yards.

20 Minute Run-Run outside or on a treadmill.  Run for allotted time.