Weekly Training Plan

Option A (Bodyweight / Developing fitness)
Warm-up (5 min)

• Dynamic mobility: hip openers, lunge twists, inchworms, skips

Main Strength (35–40 min, circuit style x 3–4 rounds, 45 sec work / 15 sec rest)

• Split squat jumps

• Push-ups with shoulder tap

• Single-leg hip bridge

• Inverted row (bar/TRX/band)

• Side plank with reach-through

• Broad jump → controlled jog back

Optional Aerobic Flush (10–20 min)

• Easy jog, spin bike, or row at conversational pace (HR < 65%)

Option B (Weights)
Warm-up (5 min)

• Dynamic mobility + 2 × 20m build-ups

Main Strength (35–40 min, supersets, 3–4 rounds)

1. Barbell back squat (6–8 reps) superset with lateral bounds (8 each side)

2. Bench press or DB floor press (6–8 reps) superset with push-up to shoulder tap (10)

3. Romanian deadlift (8–10 reps) superset with kettlebell swings (10–12)

4. Weighted pull-ups or lat pulldown (6–8 reps) superset with medicine ball slam (8–10)

Optional Aerobic Flush (10–20 min)

• Easy jog, spin bike, or row at conversational pace (HR < 70%)

Focus: Aerobic maintenance + recovery from Monday’s load.
Description: Smooth, relaxed running to keep the engine ticking without adding fatigue.

• Option A (Rebuild / Less Fit):
  Warm-up: 5 min brisk walk or light jog + mobility
  Main set: 20–25 min jog @ conversational pace (you should easily hold a chat)
  Finish: 5–10 min light stretch or foam roll

• Option B (Progress / Fitter):
  Warm-up: 5–8 min jog + dynamic mobility
  Main set: 30–40 min jog @ easy pace (Zone 2, conversational)
  Finish: 4 × 60m relaxed strides (just to open up the legs)
  Cool-down: 5–8 min jog + mobility

• Option A: Choose any 1 session from the Speed & Agility Library (Sessions 1–8)
  (aim for ~25–35 minutes total with warm-up + drills)

• Option B: Cross-training alternative — 25–40 min easy swim, bike, or row (conversational pace, HR < 70%)

Same as Tuesday.

Option A – Bodyweight & Bands
Warm-up (5 min)

• Dynamic mobility: hip openers, cat-cows, shoulder circles

Main Circuit (3–4 rounds, 40 sec work / 20 sec rest)

• Glute bridge hold (single leg if possible)

• Side plank with hip lift

• Band pull-aparts or Y-T-W raises

• Walking lunges (bodyweight)

• Deadbug or bird-dog (controlled)

Mobility & Stretch (10 min)

• Hamstrings, calves, hips, T-spine, shoulders

Option B – Optional Weight Training Session
Warm-up (5 min)

• Foam roll + dynamic mobility

Main Supersets (3–4 rounds)

1. Bulgarian split squat (8–10 reps) superset with single-leg calf raise (12–15 reps)

2. DB single-arm row (8–10 reps) superset with side plank with reach (30 sec/side)

3. Pallof press (10 reps/side) superset with hamstring curl on ball or sliders (10–12 reps)

Mobility & Recovery (10 min)

• Yoga flow for hips/ankles/hamstrings + foam roll calves/glutes

Focus: Time on feet, easy breathing, relaxed rhythm.

Description: Conversational pace throughout; finish feeling like you could do more.

• Option A (Rebuild / not yet 5km):
  25–35 min easy or follow the My First 5km audio for today → 4×60 m relaxed strides

• Option B (Progress):
  40–55 min easy (Z2) → 6×80 m strides (smooth, fast, full walk-back)

Focus: Flush fatigue, restore range, be ready for next week.

• Option A: 20–30 min swim/bike/walk + 10–15 min mobility or yoga

• Option B (Rest): Day off ✅ + 10 min evening stretch/foam roll