pocket-pt-guide

TRAINING SCHEDULE 3
WEEK FOUR WEEK THREE WEEK TWO WEEK ONE
SUNDAY MONDAY TUESDAY WEDNESDAY
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 15 minutes CD2 (5/5/2 reps x 2 sets) 30:60s (6 reps)
Male A B C
7:30 8:15 9:00
Female A B C
9:30 10:15 11:15
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (6/6/3 reps x 2 sets) 30:60s (6 reps)
Male A B C
7:30 8:15 9:00
Female A B C
9:30 10:15 11:15
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 7/7/4 reps x 2 sets) 30:60s (7 reps)
Male A B C
7:30 8:15 9:00
Female A B C
9:30 10:15 11:15
COOL–DOWN SD SD SD
WARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMD
ACTIVITY Run 20 minutes CD2 (8/8/4 reps x 2 sets) 30:60s (7 reps)
Male A B C
7:30 8:15 9:00
Female A B C
9:30 10:15 11:15
COOL–DOWN SD SD SD