TABLE 5.

Cardiorespiratory training for week 1

10 minutes warm up before each training session followed by light stretching
Day 1 Sprints
Sets	Meters		% intensity		Rest time (s)
3	70		90		:45
4	50		95		:45
5	30		100		:60
6	10		100		:60
Day 2 Speed intervals
Sets	Work (s)	Speed (km/hr)	% intensity	Rest time (s)	Speed (km/hr)	% intensity
1	:60	14	80	:60	8	50
2	:60	14	80	:60	8	50
3	:60	14	85	:60	8	50
4	:60	14	85	:60	8	50
5	:60	14	85	:60	8	50
6	:60	14	90	:60	8	50
7	:60	14	90	:60	8	50
8	:60	14	90	:60	8	50
9	:60	14	95	:60	8	50
10	:60	14	95	:60	8	50
Day 3 Tempo Intervals
Sets	Work (min)	Speed (km/hr)	% Intensity	Rest time (min)	Speed (km/hr)	% Intensity
1	4:00	13	75	2:00	9	50
2	4:00	13	80	2:00	9	50
3	4:00	13.5	80	2:00	9	50
4	4:00	13.5	85	2:00	9	50
5	10:00	12	85	2:00	9	50
6	10:00	12	90	2:00	9	50
Day 4 continuous running
45 minutes run at players own pace