This plan is for everyone who wants to run faster and become more athletic. You should get your time for a distance between 20-60 meters/yards before you start the plan and then have 3-4 days of rest after you finished the whole program before you test again and run faster. Additionally you can test every Sunday to track your progress (might not be faster than week 1 because your body is adjusting to the workouts).

This plan includes 2 days of field workouts, 3 day of gym workouts, and 1 recovery day. The approximate daily time it takes to complete the workouts is 1-1,5 hours. The workout plan includes a 12 week online reps and weight tracker to monitor the progress. You need access to a gym with some additional space to run and a flat field to perform all the exercises in this plan.