Chartiers Valley Lady Colts Soccer Conditioning
Phase:  Endurance (Senior/Individual Training)
The following contains the suggested trainingfor senior or individual workouts.  This is the early endurance phase which concentrates on longer distances.  These may be combined with the corresponding resistance workouts which should be performed first.  You should log your times so that you will be able to monitor your performance and progression.
June 12 – June 14, 2007 (Three Days Per Week)
June 12, 2007
Warm up:	200 Juggles
1 Mile Run	Target under 8 mins.	Rest 2 mins	Time:
½ Mile Run	Target under 4 mins.	Rest 2 mins.	Time:
440 Yards	Target under 2 mins.	Rest 2 mins.	Time:
200 Yards	Target under 1 min.	Rest 2 mins.	Time:
100 Yards	Target under 30 secs.	Rest 2 mins.	Time:
Stretch	10 mins.
June 13, 2007
Warm up:	200 Juggles
Run to 50 & back, 40 & back, 30 & back, 20 & back, 10 & back
		Rest 2 mins.	Time:
Run to 10 & back, 20 & back, 30 & back, 20 & back, 10 & back
		Rest 2 mins.	Time:
2 Mile Run	Target under 16 mins.	Rest 2 mins	Time:
Stretch	10 mins.
June 14, 2007
Warm up:	200 Juggles
6 Minute Run	2 Times, Please	Rest 4 mins.
Jog 20 secs., Run 80% 20 secs., Sprint 20 secs., Jog 20 secs., Run 80% 20 secs., Sprint 20 secs. ,
Jog 15 secs., Run 80% 15 secs., Sprint 30 secs., Jog 30 secs., Run 80% 15 secs, Sprint 15 secs.,
Jog 20 secs., Run 80% 20 secs., Sprint 20 secs., Jog 15 secs. Run 80% 15 secs., Sprint 30 secs.
Stretch	10 mins.