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A sprint session at Florida Atlantic

Stamina

Still running at ninety.

Weeks:
8
Per week:
2
Sessions:
16

Eight weeks of running built around a football week, not a runner's week. Two sessions, placed so they sharpen you for Saturday instead of leaving you flat for it.

How it runs

  1. Weeks 1 to 4

    Base

    Aerobic capacity and the ability to repeat efforts, built at intensities you can hold.

  2. Weeks 5 to 8

    Repeat

    Repeated-sprint work. Shorter, sharper, and closer to what a match actually asks of you.

  3. Every session

    The shape

    Warm-up, speed exposure, the main block, then a finish that leaves you ready to train tomorrow.

What you get

  • 16 sessions, each one laid out to follow on your phone
  • Video on every drill, plus written cues so it works with no signal
  • Where each session sits relative to match day
  • A tracker, so you can see the work accumulating

Who it isn’t for

Anyone under fifteen, anyone carrying an injury, and anyone looking for a couch-to-5k. This assumes you already train with a team.