Choose the program that matches your fitness target. Both programs run the same 12 weeks. Use your most recent Beep Test score to select the appropriate level. If you scored under 30 select the Score 30 program. If you scored over 30 select the Score 40 program. It will do you no good doing an inappropriate program. First years — run a beep test on your own and select from there.
Foundation program with 4 training days per week, lactate threshold introduced Week 7, and 3 Yo-Yo test days. Builds a strong aerobic base progressively.
Higher-intensity program with 5 training days per week, early lactate threshold work starting Week 5, repeated sprint blocks, and 5 Yo-Yo test days.