Week 3
Flexibility 10-30 second (2 sessions)Steady pace run 20 minutes (2 sessions)
55-65 percent of Max heart rate
Weights 2 sets 15-20 reps (2 sessions)
Fartlek 20 minutes (1-2 sessions)
Week 4
Flexibility 10-30 seconds (2 sessions)Steady pace run 25 minutes (2 sessions)
55-70 percent of Max heart rate
Weights 2 sets 15-20 reps (2 sessions)
Fartlek 20 minutes (3 sessions)
