Professional Documents
Culture Documents
Fitness Guide 50 53 PDF
Fitness Guide 50 53 PDF
Running | 51
If youre already able to do a 20-minute jog without stopping, follow these training plans to gradually build up your pace and endurance. Choose between a 5km or 10km target and start unleashing those endorphins
WEEK THREE
Day 1 20 mins core work; 20 mins stretching
WEEK FOUR
Day 5 Rest
Day 7 5km
Day 4 25 mins at 40% RPE, incorporating 6 x 45 secs at 100% RPE (flat-out sprinting)
Day 2 10 mins at 50% RPE; 3 x (3 mins at 80% RPE with 3 min recovery jogs); 10 mins at 40% RPE
Day 5 Rest
Day 2 15 mins at 50% RPE, then 4 x (2 mins at 70% RPE with 90 sec recovery jog); then 10 mins at 40% RPE
Running | 53
Day 5 Rest
Day 2 10 mins 50% RPE; 5 x (4 mins at 70% RPE with 3 min recovery jogs at 40% RPE); 10 mins 50% RPE
Day 6 20 mins at 50% RPE; 10 mins at 60% RPE; 20 mins at 50% RPE, 10 mins at 70% RPE; 5 mins at 30% RPE
WEEK FOUR
Day 1 30 mins core work; 20 mins stretching or 30 min swim
Day 2 25 mins at 50% RPE; 4 x (5 mins at 70% RPE with 3 min recovery jogs at 40% RPE); 10 mins at 50% RPE
WEEK THREE
Day 7 60 mins at 40% RPE Day 4 55 mins at 50% RPE
Day 2 25 mins at 40% RPE; 6 x (2 mins at 70% RPE with 2 min recovery jogs); 10 mins at 40% RPE
Day 6 Pyramid training: 10 mins at 30% RPE; 2 min intervals of 50/60/70/80/ 90/100/90/80/70/60/50% RPE, interspersed with 2 min recovery jogs Day 5 Rest
Day 5 Rest
Day 3 Rest
Day 7 10km
Day 5 Rest
WEEK TWO
Day 2 Day 3 25 mins at 40% 30 min swim RPE warm-up; or brisk walk 5 x (3 mins at 70% RPE, with 2 min recovery jogs); 15 mins at 40% RPE