pocket-pt-guide
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TRAINING SCHEDULE 1
(continued)
WEEK EIGHT WEEK SEVEN WEEK SIX WEEK FIVE
SUNDAY MONDAY TUESDAY WEDNESDAY
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (15/15/5 reps x 1 set) 30:60s (8 reps)
Male A B C CD3 (5 reps x 1 set)
7:15 8:00 8:45
Female A B C
9:15 10:00 11:00
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (15/15/5 reps x 1 set) 30:60s (8 reps)
Male A B C CD3 (5 reps x 1 set)
7:15 8:00 8:45
Female A B C
9:15 10:00 11:00
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (15/15/5 reps x 1 set) 30:60s (9 reps)
Male A B C CD3 (10 reps x 1 set)
7:15 8:00 8:45
Female A B C
9:15 10:00 11:00
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (15/15/5 reps x 1 set) 30:60s (9 reps)
Male A B C CD3 (10 reps x 1 set)
7:15 8:00 8:45
Female A B C
9:15 10:00 11:00
COOL–DOWN SD SD SD
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