Fall Running Work

                                     
10 lefts step patterns           8 Lefts                  
Short Lines       long lines     Long Lines       Short Lines      
ft dist step Lefts Steps ft dist step   ft dist step Lefts steps ft dist step      
3 3 R   1 3.5 3.5 R   3.5 3.5 R   1 3 3 R      
3.5 6.5 L 1 2 4 7.5 L   4 7.5 L 1 2 3 6 L      
4 10.5 R   3 4.5 12 R   4.5 12 R   3 4 10 R      
4 14.5 L 2 4 5 17 L   5 17 L 2 4 4 14 L      
4.5 19 R   5 5.5 22.5 R   5.5 22.5 R   5 5 19 R      
4.5 23.5 L 3 6 6 28.5 L   6 28.5 L 3 6 5 24 L      
5 28.5 R   7 6 34.5 R   6.5 35 R   7 5 29 R      
5 33.5 L 4 8 6.5 41 L   7 42 L 4 8 5.5 35 L      
5.5 39 R   9 6.5 47.5 R   7 49 R   9 5.5 40 R      
5.5 44.5 L 5 10 7 54.5 L   7.5 56.5 L 5 10 6 46 L      
6 50.5 R   11 7 61.5 R   7.5 64 R   11 6 52 R      
6 56.5 L 6 12 7 68.5 L   7.5 71.5 L 6 12 6.5 59 L      
6.5 63 R   13 7 75.5 R   7.5 79 R   13 6.5 65 R      
6.5 69.5 L 7 14 7 82.5 L   7.5 86.5 L 7 14 6.5 72 L Plant  
6.5 76 R   15 7.5 90 R   6.5 93 R   15 6 78 R      
6.5 82.5 L 8 16 7.5 97.5 L   6.5 99.5 L 8 16 6 84 L Take Off  
6.5 89 R   17 7.5 105 R                        
6.5 95.5 L 9 18 7.5 113 L Plant                    
5.5 101 R   19 7 120 R                        
5.5 107 L 10 20 7 127 L Take Off                    
                                     
                                     
Training Points               Running                
Develop running rythum             Ladder 1      Ladder 2        
Learn to turn over (get feet down faster, foot stike)   Run 50m, walk 50m Run 50m, walk 50m    
Build-up speed through the run           Run 100m walk 100m Run 50m, walk 50m    
Increase turn-over on last 3 steps         Run 150m, walk 150m Run 100m walk 100m    
                  Run 200m, walk 200m Run 100m walk 100m    
Lines                 Run 150m, walk 150m Run 150m, walk 150m  
Warm-up by doing 2 or 3 reps without pole       Run 100m walk 100m Run 150m, walk 150m  
1st 6 weeks                 Run 50m, walk 50m Run 200m, walk 200m  
8 lefts by 7 reps               Total = 800m   Run 200m, walk 200m  
2nd 6 weeks                         Total = 1000m      
8 lefts by 10                                  
                                     
Slide Boxes                                  
Warm-up with 3-4 reps from 5 lefts                            
1st 3 weeks       2nd 3 weeks       2nd 6 weeks                
4 reps 6 lefts     3 reps 6 lefts     3 reps 6 lefts              
4 reps from 7 lefts     5 reps from 7 lefts   7 reps from 7 lefts            
4 reps from 8 lefts     7 reps from 8 lefts   9 reps from 8 lefts            
                                     
Training points                                  
Build-up speed to mid-mark                              
Check your mid!                                  
Check your STEP!                                
Make adjustments accordingly                              
                                     
                                     
Step Lngth                               R    
  L R L R L R L R L R L R L R L L    
Box Take   Plant       Mid                      
  Off           Mark