Weekly Training Plan

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

• Dynamic mobility: world’s greatest stretch, inchworms, skips

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

• Step-downs (control onto a box/bench)

• Push-up with rotation

• Glute bridge march

• Band-resisted row

• Side plank hip dips

• Lateral skater jumps

Optional Aerobic Flush (10–20 min)

• Easy jog, spin, or row

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

• Dynamic mobility + 2 × 20m strides

Main Supersets (3–4 rounds)

1. Back squat (6–8 reps) superset with box jumps (6)

2. Bench press (6–8 reps) superset with med ball overhead throw (8–10)

3. Romanian deadlift (8 reps) superset with single-leg hops (6/leg)

4. Weighted pull-ups (6–8 reps) superset with band 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

Wednesday – Speed & Agility / Cross-Training

• Option A: Select 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.

Friday – Strength Accessory, Core & Mobility (~40–45 min)

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

• Hip openers, arm circles, cat-cow

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

• Glute bridge hold with march

• Side plank with reach-through

• Band pull-apart or Y-T raise

• Walking lunges with pause

• Deadbug hold (20–30 sec)

Mobility (10 min)

• Hamstring stretch, calf stretch, hip flexor openers

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

• Foam roll + mobility

Main Supersets (3–4 rounds)

1. Split squat (8 reps/leg) superset with calf raise (12–15)

2. DB bent-over row (8 reps) superset with side plank row (band/DB)

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

Mobility & Recovery (10 min)

• Yoga-style hip + hamstring sequence

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