Day 1: Strength and Conditioning
Warm-up:
Jogging in place for 5 minutes
Dynamic stretches (leg swings, arm circles, etc.)
Bodyweight Circuit (3 sets):
Push-ups: 10-15 reps
Bodyweight squats: 15-20 reps
Lunges: 10 reps each leg
Plank: Hold for 30-60 seconds
Jumping Jacks: 30 seconds
Core Workout (3 sets):
Bicycle crunches: 15-20 reps each side
Russian twists: 15-20 reps each side
Plank with alternating leg lifts: 10 reps each leg
Superman: Hold for 30-45 seconds
Cool Down:
Static stretches for major muscle groups (hamstrings, quadriceps, calves, chest, back, shoulders)
Day 2: Cardiovascular Endurance
Interval Running (if space allows):
Warm-up: Light jog for 5-10 minutes
Interval session: Alternate between 1 minute of sprinting and 2 minutes of jogging for a total of 20-30 minutes
Cool down: Light jogging or walking for 5-10 minutes
Day 3: Active Recovery
Low-impact Activities:
Swimming (if available)
Cycling
Walking or hiking
Day 4: Plyometric Training
Warm-up:
Dynamic stretches focusing on lower body mobility
Plyometric Exercises (3 sets):
Jump squats: 10-15 reps
Box jumps (or alternative: vertical jumps): 8-10 reps
Lateral bounds: 10 reps each side
Tuck jumps: 10-12 reps
Cool Down:
Static stretches for lower body muscles
Day 5: Strength and Flexibility
Resistance Band Workout:
Squat with resistance band: 12-15 reps
Resistance band rows: 12-15 reps
Lateral band walks: 10-12 steps each direction
Resistance band shoulder press: 10-12 reps
Resistance band hamstring curls: 12-15 reps
Yoga or Pilates:
Focus on flexibility, balance, and core strength
Day 6: Active Rest
Light Activities:
Gentle yoga
Walking
Foam rolling for muscle recovery
Day 7: Rest Day
Complete rest or light stretching and mobility work.
Day 1: Speed Work
Warm-up:
Light jogging for 10 minutes
Dynamic stretches (leg swings, arm circles, high knees, butt kicks)
Speed Intervals (8x200 meters):
Run 200 meters at 85-90% effort, then jog or walk for 200 meters for recovery.
Aim for consistent pacing throughout each interval.
Cool Down:
Easy jog for 5-10 minutes
Static stretches focusing on legs and hips
Day 2: Strength and Conditioning
Warm-up:
Jogging or brisk walking for 5-10 minutes
Dynamic stretches focusing on lower body mobility
Bodyweight Circuit (3 sets):
Push-ups: 12-15 reps
Bodyweight squats: 15-20 reps
Walking lunges: 10 reps each leg
Plank: Hold for 30-60 seconds
Burpees: 10-12 reps
Core Workout (3 sets):
Bicycle crunches: 15-20 reps each side
Russian twists: 15-20 reps each side
Leg raises: 10-12 reps
Side plank: Hold for 30 seconds each side
Cool Down:
Static stretches for major muscle groups (hamstrings, quadriceps, calves, chest, back, shoulders)
Day 3: Tempo Run
Warm-up:
Easy jog for 10-15 minutes
Dynamic stretches
Tempo Run (4-5 miles):
Run at a comfortably hard pace, around 70-80% effort, maintaining a consistent pace throughout the distance.
Cool Down:
Easy jog for 5-10 minutes
Static stretches focusing on legs and hips
Day 4: Rest or Cross-Training
Rest day or engage in cross-training activities such as swimming, cycling, or yoga for active recovery.
Day 5: Speed Endurance
Warm-up:
Light jogging for 10 minutes
Dynamic stretches
Speed Endurance Intervals (4x400 meters):
Run 400 meters at 80-85% effort, followed by 2-3 minutes of rest.
Focus on maintaining speed and form throughout each interval.
Cool Down:
Easy jog for 5-10 minutes
Static stretches focusing on legs and hips
Day 6: Hill Repeats
Warm-up:
Light jogging for 10 minutes
Dynamic stretches
Hill Repeats (6-8x200 meters):
Find a moderate hill and sprint up at 90-95% effort, then walk or jog down for recovery.
Focus on driving your arms and lifting your knees while maintaining good form.
Cool Down:
Easy jog for 5-10 minutes
Static stretches focusing on legs and hips
Day 7: Long Run
Warm-up:
Easy jog for 10-15 minutes
Dynamic stretches
Long Run (8-10 miles):
Run at a comfortable pace, around 60-70% effort, focusing on building endurance and mental toughness.
Cool Down:
Easy jog for 5-10 minutes
Static stretches focusing on legs and hips
Make sure to stay hydrated, eat nutritious meals, and get adequate rest throughout the week. Adjust the intensity and volume of the workouts based on individual fitness levels and recovery needs. Listen to your body and avoid overtraining to prevent injuries.