5 week Program

Wednesdays
Week1: 4-5 x1min (90sec jog recovery)…jog 5mins…4-5mins x1min(90sec jog recovery)
Week2: 4-5 x1min (90sec jog recovery)…jog 3mins…4-5mins x1min(90sec jog recovery)
Week3: 8-10 x1min (90sec rec)
Week4: 8-10x1min (90sec rec)
Week5: 8-10x1min (75sec rec)

Saturdays
Week1: 4-5 x 3mins (2 mins jog rec)
Week2: 2x4mins +2x3mins (2mins jog rec)
Week3: 4x4mins (2mins rec)
Week4: 4x4mins (1:45mins rec)
Week5: 4x5mins (1:45mins rec)

Warm ups – Before all Wed/Sat workouts

• 5-10 mins jog easy
• Leg Swings (8 each side)
• 2xskips for 30 meters
• High knees for 30 meters x3
• Heel flicks for 30 meters x3
• Fast feet (10seconds) x3
• 3x100m strides
Cool Down – After all Wed/Sat workouts
• 10 mins jog easy