Program Downloads · Free PDF
Conditioning Program.
Week-by-week BFS running conditioning: 800m and 400m interval sets with goal times and rest scaled to big, medium, and small athletes.
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What’s inside.
- Weekly interval prescriptions — 800m and 400m sets at pace
- Goal times and distances split by athlete size
- The BFS rest rule: rest twice as long as the run takes
- A season-ready base in a few pages
Beyond the PDF.
These sheets come alive inside the BFS Total Program — the 52-week system 10,000+ schools have run, pre-built in TeamBuildr.