Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Stretch Stretch Stretch Stretch Stretch Stretch Stretch

Running Biking Swimming
Weight
Training
Weight
Training
Weight
Training

Sprints Sprints
Circuit
Training


Sunday
Stretch
F: 1 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Weight Training
F: 1 of 3
I: 65%
T: 2 sets per 9 reps
T: Weight Training
Sprints
F: 1 of 2
I: 90%
T: 40 min.
T: Sprints





Monday
Stretch
F: 2 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Running
F: 1 of 3
I: 70%
T: 40 min. of one MPR
T: Running
Tuesday
Stretch
F: 3 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Weight Training
F: 2 of 3
I: 65%
T: 2 sets per 9 reps
T: Weight Training


Wednesday
Stretch
F: 4 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Biking
F: 2 of 3
I: 70%
T: 40 min. of one MPR
T: Biking
Thursday
Stretch
F: 5 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Circuit
Training
F: 1 of 1
I: 75% of RM
T: 2 sets of 15 second and 5 different stretches
T: Circuit
Training

Friday
Stretch
F: 6 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch
Swimming
F: 3 of 3
I: 70%
T: 40 min. of one MPR
T: Swimming
Weight Training
F: 3 of 3
I: 65%
T: 2 sets per 9 reps
T: Weight Training
Saturday
Stretch
F: 7 of 7
I: Mild Discomfort
T: 20 seconds per stretch
T: Stretch



Sprints
F: 2 of 2
I: 90%
T: 40 min.
T: Sprints