RUNNING SCHEDULE
2 days a week = @ least a 3 mile run
4 days a week = @ least 45min of a sprinting/interval routine (10min warm up, @ least 30 min of sprinting/intervals, 5 min
cool down)
RUNNING LEVEL GAUGE
25% = Walking
50% = Jogging
75% = Running (this is a hard run, as if you were running a mile and being timed)
100% = Full Sprint
SPRINTING/INTERVAL ROUTINES
1. 10 – 20 – 30 – 40 – 50 Lines
 Starting from the end line mark off 10 yards, 20 yards, 30 yards, 40 yards and 50 yards
 Sprint to the 10 yd mark and jog back, once you get back to the end line turn and sprint to the next mark
(20 yd mark) and jog back, repeat to the 30 yd mark, the 40 yd mark, and the 50 yd mark
 Once you have jogged back from the 50 yd mark take a 1 minute break
 Repeat 8 times
2. 5 – 10 – 15 – 20 -25 Lines
 Starting from the end line mark off 5 yards, 10 yards, 15 yards, 20 yards, and 25 yards
 Sprint to the 5yd mark and sprint back, once you get to the end line turn and sprint to the second mark (10
yd mark) and sprint back, repeat to the 15 yd mark, the 20 yd mark, and the 25 yd mark
 Once you have sprinted back from the 25 yd mark take a 1 minute break
 Repeat 8 times
3. Progression/Regression
 Using half of the soccer field, start at one corner
 Lap 1: Jog one half lap
 Lap 2: Once you return to the corner you started at, sprint one side of the half and jog the other three sides
 Lap 3: Once you return to the corner you started at, sprint two sides of the half and jog the other two sides
 Lap 4: Once you return to the corner you started at, sprint three sides of the half and jog the other one side
 Lap 5: Once you return to the corner you started at, go on a hard run (75%) for all four sides of the half
 Take a very, very slow half field lap
 Repeat the routine in reverse: hard run (75%) 4 sides, sprint 3 sides and jog one, sprint 2 sides and jog 2,
sprint 1 side and jog 3
 Take a very, very slow half field lap
4. 400’s – 200’s – 100’s – 50’s – 25’s
 Run hard (75%) for one 400 (a full lap) and take a 1 min break then repeat...do two 400’s in all
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Sprint a 200 (the sideline and an end line on the field OR the sideline and a curve on the track), walk back
to where you started from and do a second 200…do four 200’s in all
Sprint one 100, walk back to where you started from and do another 100…do six 100’s in all
Sprint one 50, walk back to where you started from and do another 50…do eight 50’s in all
Sprint one 25, walk back to where you started from and do another 25…do ten 25’s in all
5. Dribbling
 Use ½ of a soccer field
 Dribble around in the space at a steady jog
 Every 5 touches cut the ball in a new direction (any type of cut/move you would like) and sprint hard for 5-7
yards, then begin your steady jog again and repeat the process
 Do this dribbling routine for 3min and take a 1.5min break
 After the break, repeat the dribbling routine for 5min and take a 1.5min break
 After the break, repeat the dribbling routine for 7min and take a 1.5min break
 After the break repeat the process in reverse (dribble for 7min with a break, then 5min with a break, then
3min)
6. Width of Field
 Starting on one sideline of the soccer field run 75% across to the other sideline, back to your starting
sideline, across again and back and that will be one set (see illustration)
End Line
 After one set take a 1min break
 Do 5 sets in total
Start
 Do one very, very slow jog across the field and back
 Repeat the 5 sets
Stop
7. Horseshoes (see illustration)
50yd line
 Using ½ field start at one corner
 Sprint three sides of the half and walk the 4th side back to the starting corner
 Repeat 4x total
End Line
 Take 3 minutes to juggle the ball
 Repeat the 4 horseshoes
SPRINT =
 Take 3 minutes to juggle the ball
WALK =
8. Decrease from Whole to Half to 18 to 6
 Go on a jog around the whole field
 Take a 1 min break
 Go on a 75% run around half the field
 Take a 1min break
 Sprint around the 18yd box
 Take a 30 sec break
 Sprint around the 6yd box
 Take a 30 sec break
 Repeat the whole routine 4x
50yd line
9. 10 – 20 – 40 – 50 – 100
 Mark off the 10, 20, 40, 50, and 100 yd lines
 Sprint to the 10 yd mark and jog back slowly, repeat 10x in total to the 10yd mark
 Sprint to the 20 yd mark and jog slowly back, repeat 8x in total to the 20yd mark
 Sprint to the 40 yd mark and jog slowly back, repeat 6x in total to the 40yd mark
 Sprint to the 50 yd mark and jog slowly back, repeat 4x in total to the 50yd mark
 Sprint to the 100 yd mark and jog slowly back, repeat 2x in total to the 100yd mark
 Take a 2-3 minute break
 Repeat the sequence in reverse: Start with 2-100’s, then do 4-50’s, 6-40’s, 8-20’s, and 10-10’s
10. Hills or Stairs
 Hills must be at least 25 paces tall and at a fairly steep angle (to mark it off, start at the bottom and take
normal strides to the top…it should be 25 of your strides to the top)
 Stairs must have at least 25 stairs from bottom to top
 Sprint to the top and jog slowly down (be careful on the way down)
 Do 10 sets (sprinting up and jogging down is 1 set)
 Take a 2 min break (be sure to stretch during your break) and repeat
11. Hills or Stairs Alternating with Sprints
 Hills must be at least 25 paces tall and at a fairly steep angle (to mark it off, start at the bottom and take
normal strides to the top…it should be 25 of your strides to the top)
 Stairs must have at least 25 stairs from bottom to top
 Do 5 hills/stairs (sprint up and jog down)
 Sprint to the 50 yd mark and jog slowly back 5 times
 Do 5 hills/stairs (sprint up and jog down)
 Sprint to the 18 yd mark and jog slowly back 5 times
 Do 5 hills/stairs (sprint up and jog down)
 Sprint to the 6 yd mark and jog slowly back 5 times
12. Flying 30’s
 Place one marker 30yds out and place another marker 30yds out from the first (or 60yds from the end line)
 Start at the end line and build up to the first cone starting at a jog and moving up to a hard run
 Once you get to the first cone sprint to the second cone and jog back slowly
 Once you get back to the end line start again
 Do 8 sets
First 30yds =
Second 30yds =
Build-Up
Sprint
13. 110’s/50’s
 Sprint from one end line to the other end line – stop and take a 30 second break
 After the 30 seconds is up sprint back the other direction and stop and take another 30second break
 Do 10 full field (110’s) sprints
 Sprint from one end line to the halfway line – stop and take a 15 second break
 After the 15 seconds is up sprint back the other direction and stop and take another 15 second break
 Do 10 half field (50’s) sprints
14. Full Field Interval Laps
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Do four laps around the full field from the corner you start at you will jog slowly for 50yds, then you will run
hard (75%) for 50yds, then you will sprint for 50yds, then repeat the sequence
After you have done four full laps of this sequence, take 1 walking lap then repeat
Run
Jog
Sprint
START
Sprint
Jog
Run
15. Interval Sprints
 Place a marker 15yds out from the end line, then place a marker 20yds from the first marker and place a
third marker 15yds from the second marker
 You will sprint to the first cone, jog to the second, and sprint through the last cone
 Walk back and repeat
 Do 10 times
15yds =
15yds =
20yds = Jog
Sprint
Sprint
16. Sprints Alternated with Plyometrics
 Mark off 10yds from the end line – you will go from the end line to the cone performing the
plyometrics/sprints listed below and you should do each 2x before moving on to the next one in the list
 Sprint out and jog back
 Sprint out and sprint back
 Run backwards out and jog back
 Skip for height out and jog back
 Skip for speed out and jog back
 High knees out and jog back
 Kick your butt out and jog back
 Sprint out and jog back
 Sprint out and sprint back
 Feet together and hop laterally over the imaginary line connecting the cones and jog back
 Hop on your left leg out and jog back
 Hope on your right leg out and jog back
 Run in slow motion out and jog back
 Fast feet (like a football player in tired) on either side of the imaginary line out and jog back
 Sprint out and jog back
 Sprint out and sprint back
 Lunges out and jog back
 Squat out facing left and jog back
 Squat out facing right and jog back
 Karaoke/Grapevine out facing left and jog back
 Karaoke/Grapevine out facing right and jog back
 Sprint out and sprint back
 Sprint out and jog back
17. Dribbling Lines
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Mark off 5yds, 10yds, and 20yds
Dribble a ball out to the 5yd mark, cut the ball back (use any cut/move you would like) and dribble it back to
the starting point, do the same to the 10 and 20yd marks (once you’ve gone out and back to all three cones
you will have completed one set)
Do 3 sets: the first set should be done at a jog, the second set should be at a hard run (75%) and the third
set should be done at a sprint
Take a 2min break and repeat the process
18. Diagonal Sprints
 Use half of the soccer field
 Starting where one end line and one sideline meet jog to the half way line, then go 75% along the half way
line, then sprint from the corner of the half way line to the corner you started at on the end line (a diagonal
sprint)
 Repeat 4 times, take a 3 minute break and repeat
19. Track Intervals
 Starting at the beginning of a straightaway on the track jog the straightaway, go 75% around the curve,
sprint the other straightaway and then walk the final curve back to your starting point
 Repeat this 4 times
20. Laps and Sprints
 Before starting mark off 5 yards, 10 yards, 15 yards and 20 yards
 Do one 800 (two full laps around the field or track) at 75%
 Using the markers for 5, 10, 15, and 20 yards, do one set of lines (sprint out sprint back…once you have
sprinted out and back to the 5, then go to the 10, then the 15, then the 20 and once you sprint back from
the 20 you have completed your 1 set)
 Take a 1 minute break
 Do one 400 (one full lap around the field or track) at 75%
 Do one set of lines and take a 1 minute break
 Do one more set of lines and take another 1 minute break
 Do one 400 at 75%
 Do one set of lines and take another 1 minute break
 Do one 800 at 75%
21. 2 mile run with Sprints
 Find a trail, mark a road run or use a track/soccer field…make sure it is a distance of 2miles
 You will run at a jog for 2 minutes and then sprint for 20-30sec
 Repeat this process throughout the whole run