date

27.12.20 aerobic training 1. warm up(10 min)

2. 2x12 min ( 150 HR) rest 3 min between )

28.12.20 aerobic training 1.warm up (10min)

2. 2x15 min (150 HR) rest 3 min between )

29.12.20 aerobic training 1. watm up (10 min )

2.3x10 min (160 HR) rest 3 min between)

30.12.20 aerobic training 1.warm up ( 10 min)

2.4x10 min (160HR) rest 3 min between)

31.12.20 rest day

01.12.20 rest day

02.01.21 aerobic training 1.warm up (10 min)

2.8x5 min (170 HR) rest 3 min between)

03.01.21 aerobic training 1.warm up (10 min)

in the soccer field 50m you run 90%of max,100m you jog.
3x5 laps

04.01.21 rest day

05.01.21 interval training 1.warm up 10 min

2.in the soccer field 100 m you run 90%of max 50m you jog

06.01.21 interval training 1.warm up 10min

2.15s run 15s rest,30s run 30s rest,60s run 60s rest,90sec run 90s rest
you do this 3 times rest between is 3 min. Run is with 80% rest is slow

07.01.21 rest day

08.01.21 anaerobic 8x20m,6x40m,4x60m,2x80,1x100m

max speed and walk back

09.01.21 anaerobic layout 8 cones in 20 apart between like box.

sprint from 1 to 2 and walk around to 1,the en you sprint from 1 to
until ypu sprint all,rest 4 min and the repeat
00m you jog.

ax 50m you jog

0s rest,90sec run 90s rest.

un is with 80% rest is slow jog

en you sprint from 1 to 3 and walk araund.