Beginner`s Training Programme – where you see

Beginner’s Training Programme – where you see FARTLEK refer to the specific workout detailed below the table Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 10mins Rest Strength 10mins Rest 10mins Strength Fartlek session 1 Fartlek Fartlek session 2 Possible Rest day 2 Rest 10mins Strength Rest 10mins Strength Rest Fartlek session 1 Fartlek session 2 3 15min Strength Rest 15min Rest Strength 20min Fartlek session 3 Fartlek session 4 Fartlek 4 Rest 10mins steady Strength 20min Rest Strength 15mins jog session 3 Fartlek session 4 steady jog 5 Strength Rest 25min Fartlek Strength 15min steady Rest 25min session 1 session 2 jog Fartlek 6 Strength 20mins steady Rest 20mins Strength 30mins Rest session 3 jog steady jog session 4 Fartlek 7 Strength 35mins Fartlek 25min steady Rest Strength 30min steady Rest session 1 jog session 2 jog 8 15min sprint Strength Rest 30min steady Strength Rest 30min steady Fartlek session 3 jog session 4 jog 9 20min sprint Strength Rest 35min steady Strength Rest 20 min sprint Fartlek session 1 jog session 2 Fartlek 10 40min steady Rest Strength Gentle jog Rest WOLF RUN WOLF RUN jog session 3 for 20mins Fartlek training -‐ is a training session where you change your working intensities over different time periods and/or terrain. For this program you will be alternating between faster and slower pace running to increase your aerobic capacity so that the Wolf Run distance can be covered and aid recovery between obstacles. Week 1 – 1min steady jog, 2min power walk for a total of 10 mins Week 2 – 2min steady jog, 1 min power walk for 10 mins Week 3 – 3min steady jog, 1min power walk for 15 mins then increase to 20mins for the last session Week 4 – 4min steady jog, 1min power walk for 20 mins Week 5 – 5min steady jog, 1 min power walk for 25mins Week 6 – 4min quick jog, 2min steady jog for 30mins Week 7 – 5min quick jog, 2min steady jog for 35mins Week 8 – 1min fast run (70% effort), 2min jog, 30seconds power walk repeat for a total of 15 mins Weeks 9 & 10 – 1 min fast run (90% effort), 1 min power walk, 3 min jog for a total of 20mins Strength Session 1 5 mins of step ups or Jumping jacks or skipping 1min on 30 seconds rest for 5 mins, 3 x 10 (each leg) step forward lunges, 3 x 10 press ups (knees down if required), 3 x 20 second plank, 3 x 10 second hang Strength Session 2 3 x 10 burpees, 3 x 10 squats, 3 x 10 step ups (onto a small wall approx. 50cm high), 3 x 10 calf jumps, 3 x 10 tricep dips (squats and tricep dips could be achieved utillising a park bench or a dining room chair) Strength Session 3 3x step walks (find a set of steps and jog or walk up and down them three to five times (dependent on the length of the stairs), 3 x 10 mountain climbers, 3 x 10 low bar pull ups (use a 1metre high rail in the park and sit underneath it and pull your chin up in line with the rail or an assisted pull up machine in the gym), 3 x 10 sit ups Strength Session 4 5 x Sprint on the spot tabata (sprint for 20secs, rest for 10 secs), 3 x 10 burpees, 3 x 10 squats, 3 x 10 push ups (knees on the floor if needed) Stretching Remember it’s really important to stretch after every training session.

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