If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. 
 
ALL LEVELS 
10min Warm Up 
2min 70% effort
1min 30% effort 
X 5 
10min Cool Down

If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ALL LEVELS 10min Warm Up 2min 70% effort 1min 30% effort X 5 10min Cool Down

If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.&nbsp;
 
ALL LEVELS&nbsp;
10min Warm Up&nbsp;
2min 70% effort
1min 30% effort&nbsp;
X 5&nbsp;
10min Cool Down

Pre-Season Guided Run Wk 9

Be the spark that lights up your netball team ~ Bring a ﬁre to your local netball community ~ Feel the spark of ﬁtness and health gained through a sport we love ~ develop self-­belief & empowerment to achieve your personal best ~ Spark up your netball skills to be sharp and creative. And never give up on your goals and dreams. 
– Sarah Wall

Health & Fitness

Fitness

Be the spark that lights up your netball team ~ Bring a ﬁre to your local netball community ~ Feel the spark of ﬁtness and health gained through a sport we love ~ develop self-­belief & empowerment to achieve your personal best ~ Spark up your netball skills to be sharp and creative. And never give up on your goals and dreams. – Sarah Wall

Be the spark that lights up your netball team ~ Bring a ﬁre to your local netball community ~ Feel the spark of ﬁtness and health gained through a sport we love ~ develop self-­belief &amp; empowerment to achieve your personal best ~ Spark up your netball skills to be sharp and creative. And never give up on your goals and dreams. 
– Sarah Wall

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Pre-Season Guided Run Wk 9

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