Weekly Training Plan

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

• Dynamic mobility: hip openers, skips, pogo jumps

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

• Split squat with hop (controlled)

• Decline push-ups (feet elevated)

• Single-leg glute bridge march

• Inverted row (under bar/TRX)

• Side plank with knee drive

• Skater bounds (10 each side)

Optional Aerobic Flush (10–20 min)

• Easy jog, spin, or row at recovery pace

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

• Dynamic mobility + 2 × 20m build-ups

Main Supersets (3–4 rounds)

1. Front squat (6–8 reps) superset with vertical jump (6–8)

2. Push press (6–8 reps) superset with plyo push-ups (6–8)

3. DB Bulgarian split squat (8–10 reps) superset with med ball rotational throw (8/side)

4. Chin-ups (6–8 reps) superset with banded face-pulls (12–15)

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

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

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

Same as Tuesday.

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

• Hip mobility + yoga-style sun salutes

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

• Copenhagen plank (15–20 sec/side)

• Bird-dog with band

• Band pull-aparts

• Walking lunge with overhead reach

• Hollow rocks (20–30 sec)

Mobility (10 min)

• Long hip flexor stretch, hamstrings, calves, thoracic rotations

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

• Foam roll + mobility

Main Supersets (3–4 rounds)

1. Single-leg Romanian deadlift with DB (8 reps/leg) superset with calf raises (15 reps)

2. Seated DB shoulder press (8–10 reps) superset with banded external rotations (12–15)

3. Cable woodchop (10/side) superset with Swiss ball hamstring curl (10–12)

Mobility & Recovery (10 min)

• Stretch glutes, hamstrings, shoulders + foam roll calves

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