This 10-week Off-Season AFL Running Program is designed for community to semi-elite footballers who want to build a strong fitness base before pre-season begins. The plan focuses on developing aerobic capacity, threshold endurance, and repeat-effort ability – the foundations of AFL match conditioning.

This plan is best for athletes who:

Are preparing for the upcoming AFL season and want to arrive at pre-season fitter and more resilient.

Have a basic running background but don’t necessarily need to be advanced runners.

Want a structured, evidence-based program that gradually builds load with appropriate recovery weeks.

What to Expect

Frequency: 3 running sessions per week (Tues, Thurs, Sat recommended).

Testing: A 30-minute run test at the start and end of the program to track progress

Communication: This is a self-guided plan delivered through TrainingPeaks – no direct coach feedback is included.

Structure: Sessions include warm-ups, main sets, and cool-downs with Joe Friel pace zones.
Equipment Needed

GPS watch or device (Garmin, Coros, Polar, etc.) to track pace and distance.

TrainingPeaks account to follow structured workouts.

Comfortable running shoes and safe training environment.

By the end of this plan, you’ll have improved endurance, stronger repeat-effort capacity, and be physically prepared to transition into pre-season speed and game-specific work.