Week 1

Steady pace run - 25 minutes (1 session)
55-90 percent of PMHR or RPE level 10-17
2- Weights session 1-2 sets of 12-15 reps
Fartlek 20 minutes (1 session)

Week 2

Flexibility hold for 10-30 seconds each stretch (2 sessions)
Steady pace run 20 minutes
55-70 percent of Max heart rate (2 sessions)
Weights 2 sets 15-20 reps (2 sessions)
Fartlek 20 minutes (1 session)

 

• Weeks 1&2
• Weeks 3&4
• Weeks 5&6
• Weeks 7&8
• Week 9