pocket-pt-guide

TRAINING SCHEDULE 1
(continued)
WEEK TWELVE WEEK ELEVEN WEEK TEN WEEK NINE
SUNDAY MONDAY TUESDAY WEDNESDAY
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (15/15/5 reps x 2 sets) 30:60s (10 reps)
Male A B C CD3 (10 reps x 1 set)
7:00 7:45 8:30
Female A B C
9:00 9:45 10:45
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 2 sets) 30:60s (10 reps)
Male A B C CD3 (10 reps x 1 set)
7:00 7:45 8:30
Female A B C
9:00 9:45 10:45
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (20/20/5 reps x 1 set) 30:60s (10 reps)
Male A B C CD3 (10 reps x 1 set)
7:00 7:30 8:15
Female A B C
9:00 9:30 10:30
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (20/20/5 reps x 1 set) 30:60s (10 reps)
Male A B C CD3 (10 reps x 1 set)
7:00 7:30 8:15
Female A B C
9:00 9:30 10:30
COOL–DOWN SD SD SD