Based on NZSS XC
Based on NZSS XC
Schedule
Week 1
4 x 1000m
2 minute rest between each rep, 3:50 pace
10 reps
200m each, 30-32 seconds each rep, walk back recovery
6 reps
50 m + 4 x 120m reps at race pace
5 km
about 25-30 minutes easy running
Netball Game
8 km
easy 40 minute run
Week 2
4 x 1000m
2 Minute rest between each one 3:45 pace
8 reps
300m reps @ 55 seconds per rep, on hills walk back recovery
6 reps
150m reps flat grass, at race pace, 6 X 50m sprints up hills if possible
5 km
25-30 minute easy run
Netball game or rest
9 km
easy long run 50 minutes
Week 3
3 x 1600m
3 x 1.5km reps at tempo pace, 5 minutes each rep 3 minute rest between rep
10 reps
200m reps @ 30-32 seconds each rep walk back recovery,
5 km
1km easy, 3km at tempo pace 4:15 per km, 1 km easy
5 km
30 minutes easy running
Netball game or rest
10 km
55 minutes easy run
Week 4
3 reps
2 km @ 7:30 each rep, 5 minute rest between reps
1 km
8 X 500m hill runs 30 second rest and return opposite in direction.
10 reps
200m reps, speed session on flat grass, 30 second rest
5 km
1st km 4:30 then drop 10 seconds for each km, last km will be 3:50
Netball game or rest
11 km
1 hour long run
Week 5
3 x 1000m
3:45 per km, 2 minute rest
12 reps
60,1:30,2:00,3:00,2:00,1:30,60,1:30,2:00,3:00,2:00, 60 pyramid session, easy is half the previous rep
15 reps
4 x 50m + 5 X 100m + 2 x 200m all at race pace, walk back recovery
5 km
easy
Netball or Rest
10 km
easy
Week 6
4 reps
1km reps 3:45 2 minute rest in between
10 reps
300m hill reps, walk back recovery
10 reps
150m each rep, 24 second/28 second alternate
Netball Game or Easy Run 5 km
10 km
55 minute easy run
Week 7
3 km
3km time trial
null reps
45 minute easy run
12 reps
200m reps on flat grass, fast
5 km
easy run
netball or rest
8 km
easy run
Week 8
3 km
3 km time trial
5 km
30 minute easy run
6 reps
500m hard hill reps 3 minute recovery jog
netball or 4 km tempo run at 4:15 per km
10 km
10 km easy run
Week 9
8 km
45 minute easy
10 x 200m
race start practise
3 km
1km easy, 1km as hard as possible, 1 km easy
8 reps
100m stride outs
3 km
NZSS Cross Country
5 km
NZSS relay