Choose the right guide
Athlete Edition15 selected sessions, clear instructions and sample weekly plans for players aged 14 and over.
Full reference34 sessions, more testing options, the target calculator and further explanation for coaches and practitioners.
Use them togetherDownload the athlete PDF, then use the full guide’s calculator to set your own targets. The figures printed in the PDF are examples.
Turn your six-minute run into a calculator result
Run as far as you can in six minutes after warming up. Enter the distance in metres below. This converts it to maximal aerobic speed (MAS) for the full guide’s calculator.
The PDF’s pace and heart-rate figures illustrate one example player. Adjust sessions to your test result, stage and perceived effort. If you have a Bronco time instead, enter it directly in the full guide’s calculator.
Open the target calculator ↗Before you train
Tell your coach and a parent or guardian what you are doing. If you are injured, have been ill or have a medical condition, seek appropriate professional advice first. Stop if you feel chest pain, dizziness or unusual breathlessness. The guide includes advice on warm-ups, rest days and training during a growth spurt.
Download the 28-page Athlete Edition PDF ↓