Subjective difficulty = 8/20
Positives/Problems = May find it boring
Workout
Warm up – Do a light jog over a distance of 1000m. Have a 3min rest. Then do a 25min run, staying at a steady pace. Have a 20min stretch, starting from lower body muscles and work your way up to the upper body muscles. Warm down – Light jog over a distance of 1000m. Do a 10min stretch, starting from lower body muscles and work your way up to upper body muscles.
Session 2
Method of training = Fartlek
Fitness objective = Improve speed
Subjective difficulty = 8/20
Positives/Problems = Needs a lot of motivation
Workout
Jog 3min
Fast walk 3min
Fast run 2min
Jog 3min
Steady run 4min
Uphill jog 2min
Run for 10m sprints every 100m 3min
Jog on the spot with knee lifts 2min
Stretch 4min
Session 3
Method of training = Circuit
Fitness objective = Improve muscular endurance
Subjective difficulty = 8/20
Positives/Problems = Can take a lot of time to set up
Workout
Complete the circuit 3 times with a 1min rest after each circuit
Week 3
Session 1
Method of training = Interval
Fitness objective = Improve acceleration and speed
Subjective difficulty = 10/20
Positives/Problems = Very intense
Workout
A 20m sprint then 200m of easy jogging. Repeat this 6 times. (6 repetitions). This completes one set. (A set is made up of a number of repetitions). Then take a 2min rest. Do 5 sets altogether, with a 2min rest after each set.
Session 2
Method of training = Shuttles
Fitness objective = Improve speed and agility
Subjective difficulty = 10/20
Positives/Problems = Very tiring
Workout
The shuttle run consists of a series of 5 cones will be laid out with 10m distance between them. The cones will be numbered 1-5. A start line will be marked 10m from cone #1. Sprint to the first cone and sprint back to the start line, then sprint to the second cone and back to the start line etc. Time how long it takes to complete the shuttle run. Have a 3min rest. Then see if you can beat your previous time. Complete the shuttle run 5 times, having a 3min rest after each shuttle run.
Session 3
Method of training = Weight
Fitness objective = To improve upper body strength
Subjective difficulty = 10/20
Positives/Problems = Muscle soreness can occur
Workout
Use a series of different weighted weights, starting from lightweight dumbbells and working your way up to heavier weights. You should spend approximately 5min on each weight. Here is a guideline of the weights to use and the order to use them in.
- 1 lb
- 2 lb
- 4 lb
- 6 lb
- 8 lb
Week 4
Session 1
Method of training = Fartlek
Fitness objective = Improve speed
Subjective difficulty = 12/20
Positives/Problems = Needs a lot of motivation
Workout
Jog 5min
Fast walk 3min
Fast run 4min
Jog 5min
Steady run 4min
Uphill jog 5min
Run with 20m sprints every 200m 3min
Jog on the spot with knee lifts 4min
Stretch 5min
Session 2
Method of training = Continuous
Fitness objective = Improve cardiovascular endurance
Subjective difficulty = 12/20
Positives/Problems = Can be very boring
Workout
Warm up – Do a light jog over a distance of 1200m. Have a 3min rest. Then do a 30min run, staying at a steady pace. Have a 20min stretch, starting from lower body muscles and work your way up to the upper body muscles. Warm down – Light jog over a distance of 1200m. Do a 10min stretch, starting from lower body muscles and work your way up to upper body muscles.
Session 3
Method of training = Interval
Fitness objective = Improve acceleration and speed
Subjective difficulty = 13/20
Positives/Problems = Very intense
Workout
A 30m sprint then 300m of easy jogging. Repeat this 8 times. (8 repetitions). This completes one set. Then take a 2min rest. Do 6 sets altogether, with a 2min rest after each set.
Week 5
Session 1
Method of training = Shuttles
Fitness objective = Improve agility and speed
Subjective difficulty = 14/20
Positives/Problems = Extremely tiring
Workout
The shuttle run consists of a series of 8 cones will be laid out with 10m distance between them. The cones will be numbered 1-8. A start line will be marked 10m from cone #1. Sprint to the first cone and sprint back to the start line, then sprint to the second cone and back to the start line etc. Time how long it takes to complete the shuttle run. Have a 3min rest. Then see if you can beat your previous time. Complete the shuttle run 5 times, having a 3min rest after each shuttle run.
Session 2
Method of training = Circuit
Fitness objective = Improve various skills
Subjective difficulty = 15/20
Positives/Problems = Very fun to do, but can take a lot of time to set up.
Workout
Complete the circuit 4 times with a 2min rest after each circuit
Session 3
Method of training = Interval
Fitness objective = Improve speed and acceleration
Subjective difficulty = 17/20
Positives/Problems = Very Intense. Possible muscle soreness
Workout
A 40m sprint then 300m of easy jogging. Repeat this 6 times. (6 repetitions). This completes one set. (A set is made up of a number of repetitions). Then take a 2min rest. Do 6 sets altogether, with a 2min rest after each set.
Week 6
Session 1
Method of training = Fartlek
Fitness objective = Improve speed
Subjective difficulty = 18/20
Positives/Problems = Needs a high level of motivation
Workout
Jog 5min
Fast walk 3min
Fast run 5min
Jog 6min
Steady run 5min
Uphill jog 5min
Run with 20m sprints every 200m 6min
Jog on the spot with knee lifts 4min
Stretch 5min
Session 2
Method of training = Continuous
Fitness objective = Improve cardiovascular endurance
Subjective difficulty = 19/20
Positives/Problems = Muscle soreness can occur
Workout
Warm up – Do a light jog over a distance of 1500m. Have a 3min rest. Then do a 40min run, staying at a steady pace. Have a 20min stretch, starting from lower body muscles and work your way up to the upper body muscles. Warm down – Light jog over a distance of 1500m. Do a 10min stretch, starting from lower body muscles and work your way up to upper body muscles.
Session 3
Method of training = Interval
Fitness objective = Improve acceleration and speed
Subjective difficulty = 20/20
Positives/Problems = Muscle soreness may occur, very intense
Workout
A 50m sprint then 200m of easy jogging. Repeat this 10 times. (10 repetitions). This completes one set. Then take a 2min rest. Do 10 sets altogether, with a 2min rest after each set.
The level of fitness gained from this personal exercise plan is reversible. By stopping exercising, you will gradually loose your fitness. It takes around 3-4 weeks to get out of condition and will rapidly get worse at the things you have just worked on in previous weeks. Muscles that are not used will waste away or atrophy.
