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Sun

Mon

Tue

Wed

Thu

Fri

Sat



1

2

3

4

5



-Warm-Up

-Gym-Circuit

-Cool Down

Total=1h30min

-Warm-Up

-Track-Running

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Warm-Up

-Gym-Circuit

-Cool Down

Total=1h30min

-Warm-Up

-Track-Running

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Warm-Up

-Gym-Circuit

-Cool Down

Total=1h30min

6

7

8

9

10

11

12

-Sauna/Pool

Total=45min


-Warm-Up

-Pitch-Running

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Warm-Up

-Gym-Weights

-Cool Down

Total=1h30min

-Warm-Up

-Pitch-Running

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min



13

14

15

16

17

18

19

-Warm-Up

-Gym-Circuit

-Cool Down

Total=1h30min

-Hot Tub/Pool

Total=45min



-Warm-Up

-Fartlek-Trail/Road

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Warm-Up

-5 TF Exercises

-Heel/Toe

-Stretching

Total=1h15min

-Warm-Up

-Gym-Weights

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min


20

21

22

23

24

25

26

-Warm-Up

-Pitch-Running

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Warm-Up

Gym-Weights

Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h45min

-Sauna/Pool

Total=45min


-Two a day

-9am and 6pm

-Jog-Trail/Road

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h/1h30min


-Warm-Up

-Gym-Weights

-Heel/Toe

-Cool Down

Total=1:30


27

28






-Two a day

-9am and 6pm

-Jog-Trail/Road

-Sit-ups/Lower back

-Heel/Toe

-Cool Down

Total=1h/1h30min

-Warm-Up

-Fartlek-Trail/Road

-Sit-ups/Lower back

-5 TF Exercises

-Cool Down

Total=1:30min






1st Month

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