12-Week Summer Running Program

Long gone are the days when a basketball player could take the summer off and then worry about getting in shape once school starts. Now, if you’re not in decent shape when school starts then you are already behind. The following summer running program will let you start school physically ready for your team’s Fall workouts and will also increase your speed, stamina, and mental toughness.

All sprints are to be done with 100 percent intensity. You can rest longer between sprints if you need to but don’t reduce your intensity level! This is very important!

Variation: Every other Tuesday change directions on your sprints. For example, instead of sprinting 20 yards in a straight line, sprint 10 yards down, turn around and sprint 10 yards back.

12-Week Summer Running Program

Week Tuesday Thursday Friday Saturday
    1
4×10 yds

2×20 yds

10×100 yds

50 yard walk between each

2.0 miles in under 20 mins
    2
4×20 yds

2×30 yds

15×100 yds

50 yard walk between each

2.5 miles in

under 24 mins.

    3
4×10 yds

4×20 yds

2×40 yds

15×100 yds

50 yard walk between each

 

2.5 miles in under 24 mins.
    4
3×20 yds

4×30 yds

3×40 yds

20×100 yds

50 yard walk between each

2.5 miles in under 24 mins.

 

    5
5×10 yds

2×40 yds

6×200 yds

50 yard walk between each

3.0 miles in under 27 mins.
    6
2×20 yds

2x30yds

2×40 yds

4×30 yds

8×200 yds

50 yard walk between each

15 pushups & 30 sit  ups after every other sprint

 

3.0 miles in under 26 mins.
    7
4×20 yds

3×30 yds

2×40 yds

8×200 yds

50 yard walk between each

15 pushups & 30 sit  ups after every other sprint

 

3.0 miles in under 24 mins.
    8
5×20 yds

3×30 yds

3×40 yds

10×200 yds

50 yard walk between each

15 pushups & 30 sit  ups after every other sprint

 

3.0 miles in under 24 mins.
 

 

    9
 

4×20 yds

3×30 yds

3×40 yds

 

10×200 yds

50 yard walk between each

15 pushups & 30 sit  ups after every other sprint

 

 

4×20 yds

3×30 yds

3×40 yds

 

 

3.0 miles in under 24 mins.

  10
4×30 yds

3×20 yds

3×40 yds

 

10×200 yds

50 yard walk between each

15 pushups & 30 sit  ups after every other sprint

 

3×20 yds

4×30 yds

2×40 yds

3.0 miles in under 24 mins.
  11
4×20 yds

5×40 yds

(change direction on all sprints)

5×200 yds

3×300 yds

50 yard walk between each

100 yrd walk between sets

15 pushups & 30 sit  ups after every other sprint

 

5×20 yds

2×30 yds

3×40 yds

2.0 miles in under 16 mins.
  12
4×20 yds

5×40 yds

(change direction on all sprints)

10×100 yds

5×200 yds

50 yard walk between each

100 yrd walk between sets

15 pushups & 30 sit  ups after every other sprint

 

5×10 yds

2×20 yds

OFF

 


Related: Off-Season Workout


Resources:



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