PRE SZN Running — 12 Week
Field Sport Speed Program (12 Weeks)
Sprint, shuttle and speed endurance. Built for field sport.
- Length
- 12 weeks
- Frequency
- 3 days/week
- Session
- ~40 min
- Level
- Advanced
14 days free, no card. Then A$12.99 / £7.99 a month.
The program
A 12-week advanced hybrid athlete running and conditioning program — the companion to PRE SZN Elite. Sprint work, shuttle runs and speed endurance, with volume progressing block by block.
Three days a week, around forty minutes a session: one day of speed development, one of fitness, one of speed endurance. Short, specific, and brutal in the right places — this is running for athletes, not mileage for its own sake.
Run it alongside a lifting program and the week becomes a genuine hybrid: strength in the gym, speed on the track, and PRE SZN watching both.
PRE SZN Running — 12 Week · pre-szn.com/programs/pre-szn-running
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Speed Development▾
| A122m Out and Back | 2 × 6 · 1 min rest |
| B1Run Through Curves + Run | 2 × 10 · 1 min rest |
| C130m Sprint | 1 × 6 · 90s rest |
Session 2Fitness▾
| A150m Shuttle | 2 × 8 · 1 min rest |
| B1L Pattern Run | 3 × 1 · 1 min rest |
| C1MAS Grid | 1 × 8 · 1 min rest |
Session 3Speed Endurance▾
| A1Figure 8 Speed Endurance | 4 × 1 · 90s rest |
| B160m Sprint | 2 × 6 · 90s rest |
| C1150s | 1 × 5 · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Volume climbs across four 3-week blocks — sprints, shuttles, speed endurance.
- —Each week hits three distinct qualities: pure speed, fitness, speed endurance.
- —Shuttles and MAS grids build fitness in the movements your sport actually uses.
Who it's for
- —Field-sport athletes: rugby, football, AFL, GAA — sports of repeated sprints.
- —Hybrid athletes pairing it with PRE SZN Elite or another lifting block.
- —Runners bored of steady state who want to be fast, not just fit.
Equipment
Running Track · Cones
Questions
Is this a couch-to-5K style plan?
No — it is a speed and conditioning program for athletes. If your sport is measured in sprints, changes of direction and repeated efforts, this trains exactly that. Distance plans build volume; this builds velocity.
Can I do it and lift in the same week?
That is the design. Sessions are about 40 minutes and sequenced so the speed day lands fresh. Pair it with PRE SZN Elite for the complete hybrid week.
What does the app track on a run day?
PRE SZN tracks your runs with GPS and heart rate — distance, pace and effort — alongside your lifting, so one place holds the whole week.