This Pre-Season/7s Training Program is an 8-week, is a high-performance rugby training plan with three sessions per week. It includes structured tempo runs, interval conditioning, and speed development protocols to touch on all qualities present in rugby.
If you are de-conditioned, meaning you haven’t ran in a while, then follow the plan to the entirety. If you need to get in shape in a short amount of time (4-Weeks) then advance to Phase 2.
Program Overview and Setup 📋 - Watch Video