Summer 2008
 
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Welcome to the WUSTL Soccer Summer of 2008 fitness site.  Please read the Fitness Program page first and the rest will become clear.  I think it would be great if players added comments with what is working for you and where you are having difficulties.  To do so you will need to be added as a member to the site.  Send an email to me at jeffrey@pomranka.net and I will add you.

While the summer separates us with distance, we are still one team working together toward a common goal.  Everyone needs to put forth a strong effort this summer and that is much easier to do with the support of your teammates.  Add your encouragement or ask for help by adding comments here.

Jeff Pomranka

For the latest news about the 2008 Season visit the team page or the wustlsoccer blog or the official wustl soccer page.
Fitness Program‎ > ‎

Fartlek Workout


This type of interval training will stress both the aerobic and anaerobic pathways that will prepare you for the rest of the summer conditioning.
In order to do Fartleks you will need the following:
  1. A field, track or somewhere you can run uninterrupted.
  2. A stopwatch.


The commands for the Fartleks are:
Walk – This should be a brisk walk taking long steps and using good upper body run form.
Jog – Jog at a comfortable pace. You should be able carry on a conversation at this pace. Always pay attention to run form.
Stride – This is about a ¾ sprint. Make sure you lengthen your stride, and as always maintain proper run form.
Sprint – Run as fast as you can.


THE FARTLEK WORKOUTS


Fartlek #1- 40 minutes in duration

2 minutes – walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds, stride 45 seconds
15 minutes – walk 45 seconds, sprint 15 seconds
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds, stride 45 seconds
10 minutes – walk 40 seconds, sprint 20 seconds
5 minutes - jog


Fartlek #2- 35 minutes in duration

2 minutes – walk10 seconds, jog 50 seconds
3 minutes – walk10 seconds, stride 50 seconds
5 minutes – walk 30 seconds, sprint 30 seconds
2 minutes – walk10 seconds, jog 50 seconds
5 minutes – walk 30 seconds, sprint 30 seconds
5 minutes – walk 40 seconds, sprint 20 seconds
3 minutes – walk 30 seconds, jog 30 seconds
5 minutes – walk 45 seconds, sprint 15 seconds
5 minutes – stride


Fartlek #3 – 45 minutes

2 minutes – walk 20 seconds, jog 40 seconds
3 minutes – walk 20 seconds, stride 40 seconds
10 minutes – walk 30 seconds, sprint 30 seconds
5 minutes – walk 20 seconds, stride 40 seconds
5 minutes – walk 30 seconds, sprint 30 seconds
5 minutes – walk 20 seconds, jog 40 seconds
10 minutes – walk 30 seconds, sprint 30 seconds
5 minutes – jog