1. Workouts
400 Meters
(MSS Bahagian Zon Pedalaman Bawah)
1. MINGGU PERTAMA (18-24/02/2013) – intensity 60-70%
Monday
Sesi pagi
1. Warm-up: 800 meter cross country run jog
2. Flexibility exercises dynamic and static
3. 2 x 600 Speed 70 sec. 400/ rest 15 minutes
4. 3 x 300 Speed 50 sec./walking rest
5. 3 x 250 Speed 40 sec./walking rest
6. Weights use the body exmp; push up, sit up etc.
6. Cool down: 400meter cross country joging
Sesi petang
-same
1. 2 x 500 Speed 60 sec. 400/ rest 15 minutes
2. 3 x 250 Speed 40 sec./walking rest
3. 3 x 200 Speed 30 sec./walking rest
-same
Tuesday
Sesi pagi
1 . Warm-up: 800meter cross country run jog
2. Flexibility exercises dynamic and static
3. 10 x 200 Speed 30 sec./rest 3 minutes
4. 6 x 150 Speed 20sec/rest 2 minutes
5. Weights use the body exmp; push up, sit up etc.
6. Cool down: 400meter cross country joging
By: Jekius-Sport science Coach Level III 1

2. Workouts
Sesi petang
-same
1. 8 x 200 Speed 28 sec./rest 3 minutes
2. 6 x 100 Speed 15 sec/rest 2 minutes
-same
Wednesday
Sesi pagi
1. Warm-up: 800meter cross country run
2. Flexibility exercises dynamic and static
3. 10 x 200 Speed 30 sec./rest 3 minutes
4. 6 x 150 Speed 20sec/rest 2 minutes
5. Weights use the body exmp; push up, sit up etc.
6. Cool down: 400meter jog and 400meter walking cross country
Sesi petang
-same
1.10 x 250 Speed 33 sec./rest walking
2. 6 x 200 Speed 28sec/rest walking
-same
Thursday
Sesi pagi
1 . Warm-up: 800meter cross country run jog
2. Flexibility exercises dynamic and static
3. 6 x 200 Speed 30 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Weights use the body exmp; push up, sit up etc.
6. Cool down: 400meter cross country jogging
By: Jekius-Sport science Coach Level III 2

3. Workouts
Sesi petang
-same
1. 4 x 200 Speed 30 sec pace/rest 5 minutes
2. 10 x 100 strides 15 sec/rest 2 minute
-same
Friday
Sesi pagi
1 . Warm-up: jogging cross football field run 15 minute
2. Flexibility Exercises dynamic and static
3.2000meter cross country timed 6 minute run
4. 400meter speed 58 sec/medium
5. Weights use the body exmp; push up, sit up etc.
6. Cool down: 400meter jog and 400meter walking cross country
Sesi petang
-same
1. 2000meter cross country timed 6 minute run
2. 400meter speed 58 sec/medium
-same
Saturday
Sesi pagi
Warm-up
Fartlek 20 minute
Weights use the body exmp; push up, sit up etc.
Cool down
Sesi petang
-same
3 x Jeda-20 minute jog-5 minute rest
-same
By: Jekius-Sport science Coach Level III 3

4. Workouts
Sunday
Sesi petang
Warm-up
jogging (rest aktif)
Weights use the body exmp; push up, sit up etc.
Cool down
By: Jekius-Sport science Coach Level III 4

5. Workouts
2. MINGGU KEDUA (25/02-3/03/2013) – intensity 70-80%
Monday
Sesi pagi
1. Warm-up: 600meter (400meter jog, 100 sprint medium, 100 walking)
2. Flexibility Exercises dynamic and static
3. 2 x 450Speed 56 seconds /rest 15 minutes
4. 3 x 200Speed 30-29-28 seconds/rest 3 minutes
5. 8 x 100 second 15 sec/rest back to walking
6. Cool down(PNF)
Sesi petang
-same
1. 2 x 500 Speed 60 seconds /rest 15 minutes
2. 5 x 200 Speed 30-29-28 seconds/rest 3 minutes
3. 6 x 100 second 15 sec/rest back to walking
-same
Tuesday
Sesi pagi
1. Warm-up: 1200 meter run jog
2. Flexibility Exercises dynamic and static.
3. 8 x 200 Speed 28 seconds rest 3 minutes
4. 6 x 150 long hills speed fast/rest jog back
5. Cool down(PNF)
Sesi petang
-same
1. 10 x 200 Speed 28 seconds rest 3 minutes
2. 8 x 150 long hills speed fast-high/rest jog back
-same
By: Jekius-Sport science Coach Level III 5

6. Workouts
Wednesday
Sesi pagi
1. Warm-up: 800meter run jog
2. Flexibility Exercises dynamic and static
3. 4 x 300 speed 42/rest 5 minutes
4. 3 x 200 Speed 30-29-28/ rest 3 minutes
5. 6 x 10 second run speed fast/rest 10 seconds.
6. Cool down(PNF)
Sesi petang
-same
1. 6 x 300 speed 42/rest 5 minutes
2. 2 x 200 Speed 29-28/ rest 3 minutes
3. 4 x 10 second run speed fast/rest 10 seconds.
-same
Thursday
Sesi pagi
1. Warm-up: 800meter run jog
2. Flexibility Exercises dynamic and static
3. 1 x 350 Speed fast/rest 15 minutes
4. 4 x 200 Speed 26 seconds/rest 5 minutes
5. Cool down(PNF)
Sesi petang
-same
1. 3 x 350 40 sec/rest 15 minutes
2. 4 x 200 Speed 28 seconds/rest 5 minutes
-same
By: Jekius-Sport science Coach Level III 6

7. Workouts
Friday
Sesi pagi
1. Warm-up: 1200meter jog
2. Flexibility Exercises dynamic and static
3. 3 x 200 speed 30-29-28/ rest 3 minutes
4. 1600 jog run medium
5. Cool down(PNF)
Sesi petang
-same
1. 6 x 100 speed 15 sec/rest walk back
2. 4 x 20030-29-28-27/rest 3 minute
-same
Saturday
Sesi pagi
Warm up
Meet
Light cross counry running 30 minit
Cool down
Sesi petang
-same
2 x Fartlek traning-walk-speed-jog-strading-2 set
-same
Sunday
Sesi petang
Warm up
To do some light cross country running, about 20 mins
Cool down
By: Jekius-Sport science Coach Level III 7

8. Workouts
3. MINGGU KETIGA (4-10/03/2013) – intensity 80-95%
Monday
Sesi pagi
1. Warm-up: 1600meter running jog
2. Flexibility Exercises dynamic and static (PNF)
3. 2 x 450 Speed 52 seconds 400/rest 15 minutes
4. 3 x 200 Speed 28-27-26/rest 3 minutes
5. Cool down
Sesi petang
-same
1. 2 x 500 Speed 56-58 seconds 400/rest 15 minutes
2. 5 x 200 Speed 32-30-28-27-26/rest 3 minutes
-same
Tuesday
Sesi pagi
1. Warm-up: cross country football 15 minute
2. Flexibility Exercises dynamic and static (PNF)
3. 6 x 200 speed 27 seconds/rest 3 minutes
4. 5 x 20 seconds long rope resistance runs speed slow/rest 3 minutes
5. Cool down
Sesi petang
-same
1. 6 x 200 speed 27 seconds/rest walk back
2.8 x 20 seconds long rope resistance runs speed slow/rest 3 minutes
-same
By: Jekius-Sport science Coach Level III 8

9. Workouts
Wednesday
Sesi pagi
1. Warm-up: 800meter running jog
2. Flexibility Exercises dynamic and static (PNF)
3. 2 x 400 Speed 56-54-52 seconds/rest 10 minutes(pra-test 1)
4. 4 x 150short hill runs speed fast/rest walk back
5. 5 x 100 short hill runs speed fast/rest walk back
6. Cool down
Sesi petang
-same
1. 3 x 300 Speed 42 seconds/rest 5 minutes
2. 4 x 100 short hill runs speed fast/rest walk back
3. 6 x 80 short hill runs speed fast/rest walk back
-same
Thursday
Sesi pagi
1 Warm-up: 1200meter running jog
2. Flexibility Exercises dynamic and static (PNF)
3. 3 x 200 speed 26-25-24 seconds/rest walk 200
4. 3 x 150 (build-ups) speed slow-medium-fast/rest walk back
5. Cool down
Sesi petang
-same
1. 1 x 400m (pra-test 2)
2. 3 x 200 speed 26-25-24 seconds/rest walk 200
3. 3 x 150 (build-ups) speed slow-medium-fast/rest walk back
-same
By: Jekius-Sport science Coach Level III 9

10. Workouts
Friday
Sesi pagi
1. Warm-up: Dynamic and static
2. Flexibility Exercisesand static(PNF)
3. 3 x 200 speed 26 seconds/rest walk 200
4. 1600 relay
5. Cool down
Sesi petang
-same
1. 1 x 400m-54 sec
2. 3 x 200 speed 26 seconds/rest walk 200
3. 1600 relay
-same
Saturday
Warm up (PNF)
Meet-multy traning 60 minute
Cool down (PNF)
Sunday
Warm up (PNF)
To do some cross country running, about 20 mins
Cool down (PNF)
By: Jekius-Sport science Coach Level III 10

11. Workouts
4. MINGGU KEEMPAT (11-17/03/2013) – intensity 65-80%
Monday
1 Warm-up: 1200 running jog
2. Flexibility Exercises dynamic and static (PNF)
3. 1 x 450 speed 55 second 400/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
5. Cool down (PNF)
Tuesday
1. Warm-up: 800meter jog
2. Flexibility Exercisesdynamic and static (PNF)
3. 4 x 300 speed 42/rest 5 minutes
4. 4 x 200 speed 28-27-26-25/rest 3 minutes
5. Cool down (PNF)
Wednesday
1. Warm-up: 800m jog
2. Flexibility Exercises dynamic and static (PNF)
3. 1 x 320 speed fast/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
5. 8 x 80 meters short hill speed fast/rest walk back
6. Cool down (PNF)
By: Jekius-Sport science Coach Level III 11

12. Workouts
Thursday
1. Warm-up: 800meter jog
2. Flexibility Exercises dynamic and static (PNF)
3. 3 sets speed makers speed fast/rest jog
(50 meter all out sprints--50 meter swing down--50 meter slow jog-repeat until 4 all-out sprints
are done) 3 minutes rest between sets.
4. Cool down (PNF)
Friday
1. Warm-up: 1200meter jog
2. Flexibility Exercises dynamic and static (PNF)
3. 2 x 200 speed 26 seconds/rest walk 200
4. 1600 relay
5. Cool down (PNF)
Saturday
Warm up (PNF)
Meet-30 minute jog and walk-intensiti 60%
Cool down (PNF)
Sunday
Warm up (PNF)
Multy traning exmp: touch ragby, touch football-60 minute
Cool down (PNF)
By: Jekius-Sport science Coach Level III 12