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This program is aimed at developing an athlete's work capacity across both the aerobic and anaerobic domains.

Over the course of 24 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below. 

In each 12-session cycle, we place an emphasis on building aerobic capacity through the use of extensive tempo runs, and anaerobic capacity through intensive tempo sprinting.

Each variation of tempo running utilizes set intervals with prescribed distances, reps, and work-to-rest ratios.



  • 24 Total Training Sessions:
    • 12 Weeks, 2 Sessions Scheduled Per Week
  • Each Workout is designed to take approximately 20-30 minutes
  • Meant to be performed on ANY off day, or AFTER any weight training session.


Workout Format

Each training session contains a brief guided warm up, followed by our tempo run prescription of the day.



Grades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.


Recommended Requisites

Intro to Fitness 1 & 2; Intro to WT 1 & 2

OR - GPP/Transition Program

Suggested for athletes who have had an education of both movement and strength training. The program will intentionally progress even for athletes without extensive training background, but to maximize results, it is suggested that athletes have recent training experience and an understanding of movement prior to beginning.



Must Have:

  • Open Grass or Turf Area
  • Cones
  • Stopwatch

Nice to Have:

  • Track or Formally Lined Field
  • Timing Equipment



Aerobic Capacity

  • 1 Mile Run

Anaerobic Capacity

  • 300m Shuttle

*Each of these assessments could easily be replaced by WHICHEVER metric you prefer to track with regards to capacity. For example, you could easily replace the mile run with the Cooper Test or any other aerobic assessment. The shuttle run could be replaced with any RSA (Repeated Sprint Ability) test you may choose to utilize instead. All it requires is a quick edit of the program!

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