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Weeks MON Tues Weds Thur FRI SAT SUN Total KM Run 5km Run 10km Run 15km Run 18km Run 21km Run 25km Rest
Weeks MON Tues Weds Thur FRI SAT SUN Total KM Run 5km Run 10km Run 15km Run 18km Run 21km Run 25km Rest
Week 2
Time Start Motiva- Bicycling Bicycling Bicycling Bicycling Bicycling
6:30am
tional 10km 15km 20km 25km 30km REST
class
WEEKS MON TUES WEDS THUR FRI SAT SUN TOTAL
Km
Week 3
Time Start Motiva-
(Swimming
7:00am) tional Swimming Swimming Swimming Swimming Swimming REST
class
Week 4
Time Start Bicycling Bicycling Bicycling Bicycling Motiva- REST REST
6:30am
35km 40km 45km 50km tional
class
Week 5
Time Start Run Run Run Run Run Motiva- REST
6:30am
30km 35km 40km 45km 50km tional
class
Gorgonio, Gleena Mae A.
BPE – SPE – III
Duration : 4 weeks / 1 month
Date : April 5 – May 5, 2018
Week 1
6:00am-7:00am Warm-up Warm-up Warm-up Warm-up Warm-up 7-11:00am
Jogging
R
7:00am- 8:00am Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am Ball drills Conditioning Positioning Basketball Shooting Whole day
E
(Lay-ups, (Knee raise, (Center, plays training S
passing, High knees Forward, (Apply Mon- T
dribbles etc.) etc.) Point guard Fri)
etc.)
WEEKS MON TUES WED THURS FRI SAT SUN
Week 2
6:00am-7:00am Motiva- Warm-up Warm-up Warm-up Warm-up 7-11:00am R
7:00am- 8:00am Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am tional Ball drills Shooting Basketball Basketball Whole day
E
class (Lay-ups, plays plays training S
passing, (Apply Mon- T
dribbles etc.) Fri)
Week 3
6:00am-7:00am Warm-up Warm-up Warm-up Warm-up Warm-up 7-11:00am
7:00am- 8:00am Jogging Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am Ball drills Positioning Shooting Basketball Basketball Whole day
R
(Lay-ups, (Center, plays plays training E
passing, Forward, (Apply Mon- S
dribbles etc.) Point guard Fri) T
etc.)
Week 4
7-11:00am Warm – up Warm-up Warm-up Warm-up Warm-up Motiva- R
& 1- 4:00pm Jogging Jogging Jogging Jogging Jogging
Whole day Basketball Basketball Basketball Basketball
tional E
training plays plays plays plays class S
T