Week 5
Flexibility 10-30 seconds (3 sessions)Steady pace run 25 minutes (3 sessions
60-70 percent of Max heart rate
Weights 3 sets of 12-15 reps (3 sessions)
6 sets of 50m sprints with 30-40 secs rest (3 sessions)
Week 6
Flexibility 20-30 seconds (3 sessions)Steady pace run 30 minutes (2 sessions)
60-70 percent of max heart rate
Weights 3 sets 12-15 reps (3 sessions)
5 sets of 60m sprint with 30-40 secs rest (3 sessions)
