> Circuit Square

 

Set up a square with cones 30m apart from each other

 

Choose 4 exercises for the kids to complete i.e.

• Push ups
• Lunges
• Squat jumps
• Plank

 

A time frame for each round i.e 15 seconds then a whistle to signal sprint to the next cone.

 

3 rounds, 3 mins rest between rounds.

• Reduce the rest each week
• Change the exercises each week

 

> Fartlek running Recommended protocol Sprint (75%):Jog (40%)

Week 1: 2 x 4 minute rounds (10:20)

Week 2: 2 x 4 minute rounds (15:15)

Week 3: 2 x 4 minute rounds (20:20)

Week 4: 2 x 4 minute rounds (20:10)

 

~ 2 minutes off between rounds

 

Increase duration from here on i.e 3 x 3 minute rounds