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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