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WEEK
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M
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Tu
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W
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Th
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F
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Sa
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Su
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1
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5 min warm-up Total workout = 32 min |
5
min warm-up
6x2:30 hard (30 sec easy recovery) 5 min cooldown Total workout = 28 min |
5
min warm-up
5 min stretching 30 min steady |
30-45
min
flexibility |
5 min warm-up Total workout = 32 min |
5
min warm-up
4x5min hard (1 min easy recovery) 5 min cooldown Total workout = 34 min |
30
min other cross-training or rest
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|
2
|
5
min warm-up
2 sets of 6x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 36 min |
5
min warm-up
7x2:30 hard (30 sec easy recovery) 5 min cooldown Total workout = 31 min |
5
min warm-up
5 min stretching 35 min steady |
30-45
min
flexibility |
5 min warm-up Total workout = 32 min |
5
min warm-up
5x5min hard (1 min easy recovery) 5 min cooldown Total workout = 40 min |
35
min other cross-training or rest
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3
|
5
min warm-up
2 sets of 7x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 40 min |
5
min warm-up
8x2:30 hard (30 sec easy recovery) 5 min cooldown Total workout = 34 min |
5
min warm-up
5 min stretching 40 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 32 min |
5
min warm-up
6x5min hard (1 min easy recovery) 5 min cooldown Total workout = 46 min |
40
min other cross-training or rest
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4
|
5
min warm-up
2 sets of 8x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 44 min |
5
min warm-up
9x2:30 hard (30 sec easy recovery) 5 min cooldown Total workout = 37 min |
5
min warm-up
5 min stretching 45 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 37 min |
5
min warm-up
7x5min hard (1 min easy recovery) 5 min cooldown Total workout = 52 min |
45
min other cross-training or rest
|
|
5
|
5
min warm-up
2 sets of 9x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 48 min |
5
min warm-up
2 sets of 5x2:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 42 min |
5
min warm-up
5 min stretching 50 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 37 min |
5
min warm-up
8x5min hard (1 min easy recovery) 5 min cooldown Total workout = 58 min |
50
min other cross-training or rest
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|
6
|
5
min warm-up
2 sets of 10x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 52 min |
5
min warm-up
1 set of 6x2:30 hard 1 set of 5x2:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 45 min |
5
min warm-up
5 min stretching 55 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 37 min |
5 min warm-up Total workout = 63 min |
55
min other cross-training or rest
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|
7
|
5
min warm-up
3 sets of 7x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 56 min |
5
min warm-up
2 sets of 6x2:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 48 min |
5
min warm-up
5 min stretching 60 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 43 min |
5 min warm-up Total workout = 68 min |
60
min other cross-training or rest
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|
8
|
5
min warm-up
3 sets of 8x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 62 min |
5
min warm-up
2 sets of 6x2:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 48 min |
5
min warm-up
5 min stretching 65 min steady |
30-45
min
flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 43 min |
5
min warm-up
8x5min hard (1 min easy recovery) 10x45 sec hard (15 sec recovery) 5 min cooldown Total workout = 68 min |
65
min other cross-training or rest
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|
9
|
5
min warm-up
3 sets of 9x1:30 hard (30 sec easy recovery) (2 min easy btw sets) 5 min cooldown Total workout = 68 min |
Run
10 minutes on soft surface
|
5
min warm-up
5 min stretching 70 min steady |
Run
10 min
on soft surface 30-45 min flexibility |
5
min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown Total workout = 43 min |
Run
10 min on soft surface
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70
min other cross-training or rest
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