Weekly Training Plan

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

• Skips, dynamic lunges, shoulder mobility

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

• Split squat to knee drive (8–10/leg)

• Push-up with alternating reach (8–10)

• Single-leg hip bridge with hold (10/leg)

• Band-resisted row (12–15)

• Side plank with reach-through (30 sec/side)

• Broad jump (6–8, focus on controlled landings)

Optional Aerobic Flush (10–20 min)

• Easy jog, bike, or row

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

• Mobility + 2 × 20m strides

Main Supersets (3–4 rounds)

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

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

3. Barbell Romanian deadlift (8 reps) superset with lateral bounds (6–8/side)

4. Weighted chin-ups (6–8) 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

• 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.

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

• Dynamic yoga-style sequence (sun salutes, hip openers)

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

• Copenhagen plank (15–20 sec/side)

• Bird-dog hold (20–30 sec/side)

• Band reverse fly (12–15)

• Walking lunge with rotation (8/leg)

• Hollow hold with reach (20–30 sec)

Mobility (10 min)

• Long hip flexor stretch, pigeon pose, thoracic twists

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

• Foam roll + mobility

Main Supersets (3–4 rounds)

1. Bulgarian split squat (8/leg) superset with calf raises (15)

2. DB row (8–10 reps) superset with side plank row (10/side)

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

Mobility & Recovery (10 min)

• Stretch quads, hamstrings, calves, shoulders

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