Week 2 Training Sessions

Monday Focus: Aerobic Capacity (long interval training)

Warm up (5 mins)
5 minute slow jog


Stretching (5 mins)
Dynamic Stretches:
- Dynamic hamstring stretches
- Dynamic calve stretches
- Leg swings (forward and sideways)
- Knees to chest
- Butt kicks
- High knees

Strength & Conditioning (40 mins)
Long Interval Training:
5x 1km on 7:00 (~5:00 with 2:00 rest)
- HR: 70-85% max (143 173bpm)
- W:R ~ 3:1

Recovery/Cool Down (10 mins)
Active Recovery: 5 minutes jog/walk

Static Stretching: hold each stretch for 20-30 seconds
Quads (each side) Hamstrings (each side) Calves (each side)
Achilles (each side)
Hip flexors (each side)
Glutes (each side)



Tuesday Focus: Muscular Strength (resistance training) and Anaerobic Capacity (medium interval
training)
Warm up (5 mins)
5 minute jog


Stretching (5 mins)
Dynamic Stretches:
- Dynamic hamstring stretches
- Dynamic calve stretches
- Leg swings
- Knees to chest
- Plank with alternate leg lifts
- Side-lunges x4 each side
- Back-lunge x4 each side
- Arm swings

Strength & Conditioning (40 mins)
Resistance Training: (~30mins)
Exercise Muscle Target Sets Reps Weight %RM Rest
Leg press Quadriceps,
hamstrings
3 8 70kg 70 2-3 mins
between
sets Squats to overhead
press
Quadriceps,
hamstrings, gluteus
maximus, deltoids
3 12 7kg
dumbbells
70
Kettlebell swings Gluteus maximus,
hamstrings, lower
back, abdominals
3 12 16kg 70
Lat pull down Latissimus dorsi 3 8 35kg 70
Bench press Pectoralis major 3 8 9kg
dumbbells
70
Bicep curls Biceps 3 8 7kg 70
Assisted triceps dips Triceps 3 12 15kg 70
Plank rows with
dumbbells
Rectus abodminals,
trapezius, lower
back, latissimus
dorsi
3 6
each
side
5kg
dumbbells
70
Incline crunch with
overhead weight
Rectus abdominals 3 8
each
side
4kg
dumbells
70

Medium Interval Training: on treadmill (~10 mins)
10x 30 seconds on (15km/h) 60 seconds off
- HR: 85-95% max (173 194)
- W:R 1:2

Recovery/Cool Down (10 mins)
Active Recovery: 5 minute walk

Static Stretching: hold each stretch for 30 seconds
Hamstrings each
side and both legs
Glutes each side
Hip flexors each
side
Abdominals
Mainly lower back
(also arms, legs and
chest)
Quads each side Calves
(gastrocnemius)
each side
Chest
Chest
Shoulders Upper back Triceps
Forearm and wrist Neck
Obliques each side



Thursday Focus: Aerobic Capacity (continuous and long intervals)
Warm up (5 mins)
Slow 5 minute jog


Stretching (5 mins)
Dynamic Stretches:
- Dynamic hamstring stretches
- Dynamic calve stretches
- Leg swings (forward and sideways)
- Knees to chest
- Butt kicks
- High knees

Strength & Conditioning (40 mins)
Continuous Training:
20 minute run
- HR: 70-85% max (143 173)

Long Intervals:
3x 500 stairs (~8:00) with 3:00 rest
- HR: 70-85% max (143 173)
- W:R ~3:1

Recovery/Cool Down (10 mins)
Active Recovery: 5 minutes jog/walk

Static Stretching: hold each stretch for 20-30 seconds
Quads (each side) Hamstrings (each side) Calves (each side)
Achilles (each side)
Hip flexors (each side)
Glutes (each side)



Friday Focus: Muscular Strength (resistance training) and Anaerobic Capacity (medium interval
training)
Warm up (5 mins)
5 minute jog


Stretching (5 mins)
Dynamic Stretches:
- Dynamic hamstring stretches
- Dynamic calve stretches
- Leg swings
- Knees to chest
- Plank with alternate leg lifts
- Side-lunges x4 each side
- Back-lunge x4 each side
- Arm swings

Strength & Conditioning (40 mins)
Resistance Training: (30mins)
Exercise Muscle Target Sets Reps Weight %RM Rest
Leg press Quadriceps,
hamstrings
3 8 70kg 70 2-3 mins
between
sets Squats to overhead
press
Quadriceps,
hamstrings, gluteus
maximus, deltoids
3 12 7kg 70
Kettlebell swings Gluteus maximus,
hamstrings, lower
back, abdominals
3 12 16kg 70
Lat pull down Latissimus dorsi 3 8 35kg 70
Bench press Pectoralis major 3 8 9kg 70
Bicep curls Biceps 3 8 7kg 70
Assisted triceps dips Triceps 3 12 15kg 70
Plank rows with
dumbbells
Rectus abodminals,
trapezius, lower
back, latissimus
dorsi
3 6 each
side
5kg 70
Incline crunch with
overhead weight
Rectus abdominals 3 8 each
side
4 kg 70

Medium interval training: on treadmill (10 mins)
10x 30 seconds on (15km/h) 60 seconds off
- HR: 85-95% max (173 194)
- W:R 1:2

Recovery/Cool Down (10 mins)
Active Recovery: 5 minute walk

Static Stretching: hold each stretch for 30 seconds
Hamstrings each
side and both legs
Glutes each side
Hip flexors each
side
Abdominals
Mainly lower back
(also arms, legs and
chest)
Quads each side Calves
(gastrocnemius)
each side
Chest
Chest
Shoulders Upper back Triceps
Forearm and wrist Neck
Obliques each side



Saturday Focus: Aerobic Capacity (continuous training)
Warm up (5 mins)
5 minute slow jog


Stretching (5 mins)
Dynamic Stretches:
- Dynamic hamstring stretches
- Dynamic calve stretches
- Leg swings (forward and sideways)
- Knees to chest
- Butt kicks
- High knees

Strength & Conditioning (40 mins)
Continuous Training:
7km run (approximately 35 minutes)
- HR: 70-85% max (143 173)

Recovery/Cool Down (10 mins)
Active Recovery: 5 minutes jog/walk

Static Stretching: hold each stretch for 20-30 seconds
Quads (each side) Hamstrings (each side) Calves (each side)
Achilles (each side)
Hip flexors (each side)
Glutes (each side)