CHART

CHART is the method of training that we use to get you and your team running well.

It's a 3-stage process that will adapt to suit your fitness level as you start to get fitter and stronger. In our Pre-Season Training leading up to the 2025 Season we will be doing CHART in the following way. A ‘running player’ is someone required to run a great deal over the course of a game (wing, rover etc). ‘Other Players’ are not necessarily playing a key running role, but are still required to run out a game.

Running Foundation Players: 250m CHART

‘Other’ Players: 200m CHART

To get started on your CHART, complete the following steps.

  • Clarify whether you’re a running player or a non-running player. This takes into consideration player position and fitness level.

  • Running foundation players will be doing a 250m CHART this season.

  • Other Players - 200m CHART this season.

Follow the steps below to get started.

 

CHART LEVEL 1

DIFFICULTY LEVEL: Easy
DURATION: Approximately 4 weeks

LOOK AT YOUR 12-WEEK PROGRAM TO SEE HOW MANY REPS TO DO

Running Foundation Players:

  • Sprint 250m as fast as you can & time it.

  • Add 14 seconds to your time. (if you ran 39 seconds your time is 53 seconds).

  • You will run 53 seconds for STAGE 1 with a 45 second recovery between reps.

Other Players:

  • Sprint 200m as fast as you can & time it.

  • Add 12 seconds to your time. (If you ran 33 seconds your time is 45 seconds).

  • You will run 45 seconds for STAGE 1 with a 45 second recovery between reps.

 

CHART LEVEL 2

DIFFICULTY LEVEL: Moderate
DURATION: Approximately 4 weeks

LOOK AT YOUR 12-WEEK PROGRAM TO SEE HOW MANY REPS TO DO

Running Foundation Players:

  • Take 2-3 seconds off your Stage 1 time (From 53 down to 50 seconds)

  • Take 10 seconds off your recovery from Stage 1 (45 seconds down to 35 seconds)

  • You will run 50 seconds for STAGE 2 with a 35 second recovery between reps.

Other Players:

  • Take 3 seconds off your Stage 1 time (From 45 down to 42)

  • Take 10 seconds off your recovery (from 45 seconds down to 35 seconds)

  • You will run 42 seconds for STAGE 2 with a 35 second recovery between reps.

 

CHART LEVEL 3

DIFFICULTY LEVEL: Hard
DURATION: Approximately 4 weeks

LOOK AT YOUR 12-WEEK PROGRAM TO SEE HOW MANY REPS TO DO

Running Foundation Players:

  • Take 3 seconds off your time (From 50 down to 47 seconds)

  • Take 10 seconds off your recovery (from 35 seconds down to 25 seconds)

  • You will aim to run 47 seconds for STAGE 3 with a 25 second recovery.

Other Players:

  • Take 3 seconds off your time (From 42 down to 39)

  • Take 10 seconds off your recovery (from 35 seconds down to 25 seconds)

  • You will aim to run 39 seconds for STAGE 3 with a 25 second recovery between reps.