Week 3

Session 1: Run

2x 20 minute Fartlek runs

(5 min jog (warm up) –> Light stretch –> 1 minute jog –> 25 seconds run –> 25 seconds Fast run –> 10 sec sprint –> 1 minute jog –> 20 seconds run –> 20 seconds Fast run –> 10 sec sprint –> REPEAT 10 times which makes 20 minutes –> 5 min slow jog for cool down.)

Session 2: Body Weight Exercises

	Preparation	Week 3
1	5 min Aerobic	1 x 5 mins
2	Spiderman Stretch	1 x 10 reps
3	Glute extensions	1 x 20 reps
4	Press Up Shoulder touch	1 x 20 reps
5	Single Leg balance eyes closed	1 x 30s/e
	Fast Five Exercises All Times 3
1	Squats	x25
2	Plank	x60s
3	Kneeling Superman	x24
4	Push Ups	x12
5	Mountain Climbers	x30

Session 3: Run

2x 20 minute Fartlek runs