Week 7

Flexibility 20-30 seconds
Steady pace run 30 minutes
60-75 percent of max heart rate
Weights 3 sets 10-12 reps (3 sessions)
8 sets of 45m sprints with 30-45 secs rest (3 sessions)

Week 8

Flexibility 20-30 seconds (3 sessions)
Steady pace run 40 minutes
65-75 percent of max heart rate
Weights 3 sets 10-12 reps (3 sessions)
10 sets of 40m sprints with 20-40 secs rest (3 sessions)

 

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