Maart Running Program

For the coming weeks it’s important to stay in good shape for yourself and for the Team; take your responsibility during this challenging period for everyone. You will need to maintain daily activity and follow your training program, so you have a good base when coming back. We need to be in fight mode on restart of the season. In the attachment we planned four sessions per week that you either can do inside (if you have a treadmill/bike) or outside. Look for a good surface when running, preferably soft trails where possible. You are responsible for your body in regard to nutrition and body fat levels. 

For running around Amsterdam, you can go to Vondelpark, Amsterdamse Bos, Rembrandt Park, Oosterpark or Flevopark. When training, use the heartrate monitor and the watch from Ajax and don’t forget to save your activities on the Polar App; the same used during the winter break. If you have any problems or questions regarding your program contact Alessandro, Perry, Bjorn or Troy and for medical problems/questions, contact directly Niels Wijne our club Doctor. Not following the program, means sanctions on your return.

Some more details regarding the program:

  • Start every session with a 5 min warming-up: light jog with an intensity bellow the one you will perform your program;
  • Individual Prehab before you start your program: include general movements and dynamic stretches but also some activation drills targeting key muscle groups such as quadriceps, hamstrings and calves.

Tuesday 17th March:
Running program focusing on aerobic capacity, steady work-rate over one extended period of time. Run at 12km/h for 5 minutes that’s roughly 1km and repeat 6x times. During your 2 min recovery choose for an active walk. At the end of your work-out perform 6x submaximal sprints over 60meter in 9sec (~24km/h)

Wednesday 18th March:
Running program focusing on repeated high intensity short intervals that are followed by the same passive rest. For this workout perform 20sec run at 3⁄4 sprint pace ~18km/h over a length of a field (100 meters), then recover for 20sec and repeat 8x times. In total perform 4 sets with a longer rest period of 2 min. After completing your program, please perform the strength program attached.

Thursday 19th March:
Running program focusing on aerobic capacity, steady work-rate over one extended period of time. Run at 13km/h for 6 minutes that’s roughly 1,3km and repeat 5x times. During your 2 min recovery choose for an active walk. At the end of your work-out perform 6x submaximal sprints over 60meter in 9sec (~24km/h)

Friday 20th March:
Last running workout of the week focusing on developing your Aerobic Power with the underlying objective of increasing the volume of work performed at high intensity. Speed of this workout is higher than the capacity runs. For this workout, perform 2 Sets of 4 repetitions (400m) or one lap of a track in 1,5min, your speed should be around ~16km/h. Take the same rest and walk during your recovery period. After completing your program, please perform the strength program attached.

Monday 23th March:
Running program focusing on aerobic capacity, steady work-rate over one extended period of time. Run at 12km/h for 6 minutes that’s roughly 1.2km and repeat 6x times. During your 2 min recovery choose for an active walk. At the end of your work-out perform 7x submaximal sprints over 50meter (half pitch) in 7sec (~26km/h).

Tuesday 24th March:
Running program focusing on repeated high intensity short intervals that are followed by the same amount of passive rest. For this workout perform 30sec run at 3⁄4 sprint pace ~18km/h over a 1,5x length of a field (150 meters), then recover for the same amount of time and repeat 6x times. In total perform 4 sets with a longer rest period of 2 min. After completing your program, please perform the strength program attached.

Wednesday 25th March:
Running program focusing on aerobic capacity, steady work-rate over one extended period of time. Run at 13km/h for 7 minutes that’s roughly 1,5km and repeat it for 5x times. During your 2 min recovery choose for an active walk. At the end of your work-out perform 7x submaximal sprints over 50meter in 9sec (~26km/h).

Thursday 26th March:
Running workout of the week focusing on developing your Aerobic Power with the underlying objective of increasing the volume of work performed at high intensity. Speed of this workout is higher than the capacity runs. For this workout, perform 2 Sets of 4 repetitions (500m) in 2min, your speed should be around ~16km/h. Take the same rest and walk during your recovery period. After completing your program, please perform the strength program attached.

Saturday 28th March:
Running program focusing on repeated high intensity short intervals that are followed by the same passive rest. For this workout perform 15sec run at 3⁄4 sprint pace ~18km/h over a length of both penalty spots (75 meters), then recover for the same amount of time and repeat 10x times. In total perform 4 sets of it with a longer rest period of 2 min.