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

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. 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 at 70% effort

1min at 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.

1min 30% effort

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.

1min 30% effort

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. 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

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. 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.
ADVANCED LEVEL

5min Warm Up

2min 80% effort

3min Rest

X 4

BEGINNER & INTERMEDIATE LEVEL

5min warm up

2min 80% effort

3min Rest

X 3

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer.

3min Rest

X 4

3min Rest

X 3

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. 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.

ADVANCED LEVEL

5min Warm Up

3min 70% effort

3min Rest

X 3

BEGINNER & INTERMEDIATE LEVEL

5min Warm Up

3min 70% effort

3min Rest

X 2

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. 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.

ADVANCED LEVEL

5min warm up

3min 70% effort

3min Rest

X 3

BEGINNER & INTERMEDIATE LEVEL

5min warm up

3min 70% effort

3min Rest

X 2

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer.

3min Rest

X 3

3min Rest

X 2