This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Fartlek training Advance Runners will be working for:

5 min warm up

5 min block: 10 sec ON / 20 sec OFF

5 min easy recovery

Repeat 3×

And Intermediate Runners working for:

5 min warm up

5 min block: 10 sec ON / 20 sec OFF

5 min easy recovery

Repeat 2×