The following programs were developed by Greg Fletcher, RDC Fitness Coordintor.  Greg is a Class 1 official and a Personal Fitness Coach at the Bedford Nubody’s.

Program 1: This program is to slowly get you ready for the summer, at a very controlled pace to avoid injury.  At the end of this program you should be able to run Continuously for 20 Minutes.  

Program 2 – Increase Time & Distance: It is common for a referee to run anywhere from 5-12 kms in a game. The ability to run 8 kms is crucial for us to be mentally alert, even when we are tired in those last 5-10 minutes of a half, or a game. All distances in kms.  

Program 3 Speed Work: This program is to get you ready to do the sprinting required for the 50 & 200m distances of the fitness test.  In the last 4 weeks of Program 2, substitute the following.   Taking Program 2 and in the last 4 weeks switch to below.

Intervals are to conducted as the following:

Warm-up by lightly jogging 2 to 3kms. Have a good sweat going.
Walk/jog 400-600 metres between each sprint, as tolerated.

Weeks 7 & 8:
4 x 100 metres sprints, at full speed
4 x 300 metres sprints, at ¾ speed
4 x 600 metres sprints, at ¾ speed

Weeks 9 & 10:
Increase sprints to 5-6 intervals