Week 4

Session 1: Run

2x 25 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 12 times which makes 20 minutes –> 5 min slow jog for cool down.)

 

Session 2: Body Weight Exercises

PreparationWeek 4
15 min Aerobic1 x 5 mins
2Spiderman Stretch1 x 10 reps
3Glute extensions1 x 20 reps
4Press Up Shoulder touch1 x 20 reps
5Single Leg balance eyes closed1 x 30s/e
Fast Five Exercises All Times 3
1Squatsx25
2Plankx60s
3Kneeling Supermanx24
4Push Upsx12
5Mountain Climbersx30

Session 3: Run

2x 25 minute Fartlek runs