Weekly Training Plan

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

• Dynamic mobility: lunge with rotation, inchworms, skips

Main Circuit (3–4 rounds, 45 sec work / 15 sec rest)

• Lateral lunge to jump

• Push-up + shoulder tap

• Single-leg step-up (bench/box)

• Band face-pull or inverted row

• Side plank with leg lift

• Standing broad jump

Optional Aerobic Flush (10–20 min)

• Easy jog, spin, or row (conversational pace)

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

• Dynamic mobility + 2 × 20m strides

Main Supersets (3–4 rounds)

1. Trap bar deadlift (6–8 reps) superset with broad jump (6–8)

2. DB incline press (8–10 reps) superset with med ball chest throw (8–10)

3. Split squat (8–10 reps/leg) superset with kettlebell lateral lunge (8–10/leg)

4. Barbell row (8 reps) superset with farmer’s carry (20m)

Optional Aerobic Flush (10–20 min)

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

Wednesday – Speed & Agility / Cross-Training

• Option A: Choose a session from the Speed & Agility Library (Sessions 1–8)

• Option B: 25–40 min cross-training (swim, bike, row at conversational pace, HR < 70%)

Same as Tuesday.

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

• Mobility flow: hip circles, thoracic rotations, calf stretch

Main Circuit (3–4 rounds, 40 sec on / 20 sec off)

• Single-leg glute bridge

• Side plank with reach

• Band pull-apart or reverse fly

• Walking lunge with rotation

• Hollow hold (30–40 sec)

Mobility & Stretch (10 min)

• Yoga-style flow: pigeon pose, hamstring stretch, child’s pose

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

• Foam roll + mobility

Main Supersets (3–4 rounds)

1. DB Romanian deadlift (10 reps) superset with calf raise (15 reps)

2. Landmine press (8 reps/arm) superset with side plank row (band/DB, 10 reps/side)

3. Cable or band anti-rotation press (10 reps/side) superset with Nordic curl or hamstring slider (6–8 reps)

Mobility & Recovery (10 min)

• Foam roll quads/glutes + stretch hip flexors, hamstrings, T-spine

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