SEVEN WEEK TRAINING PROGRAM
Do a few easy stretches before every workout
| 1st week |
|---|
| Monday | rest |
| Tuesday | 4-5kms easy run |
| Wednesday | Light/ easy warm up exercises, loosening and stretching exercises abdomen exercises (core) |
| Thursday | 5km relaxed run |
| Friday | Warm up around 1km. 5x150mts repeats, medium pace, walk/jog back after every repeat. Limber down - 1km |
| Saturday | Rest |
| Sunday | 5km relaxed run |
| 2nd Week |
|---|
| Monday | rest |
| Tuesday | 5kms relaxed run |
| Wednesday | warm up and exercises |
| Thursday | warm up 1km. 2-3 strides around 30mts. 2x800 run (repeats) with 400mts walk/jog rest in between. Limber down around 1km. |
| Friday | relaxed run 4-5kms |
| Saturday | rest |
| Sunday | warm up around 1km.2-3 strides around 30mts. 2x800mts with 400mts walk/jog rest in between the repeats. Limber down 1km |
| 3rd Week |
|---|
| Monday | rest |
| Tuesday | relaxed run 6kms |
| Wednesday | warm up and exercises |
| Thursday | warm up 1km. 3 strides x 40mts. 5-6 x 200mts around 60% pace with 200mts walk/jog rest in between. Limber down around 1km. |
| Friday | easy and relaxed run 5-6kms |
| Saturday | rest |
| Sunday | warm up 1km. 3strides x 40mts, 2x 1,000mts repeats (60-70% speed) with 600mts walk/jog rest in between. Limber down around 1km. |
| 4th Week |
|---|
| Monday | rest |
| Tuesday | 8kms relaxed run |
| Wednesday | warm up and exercises |
| Thursday | warm up around 1km. 3 strides x 30mts, 4x800mts repeats (70% speed) with 600mts walk/jog rest in between. Limber down 1km. |
| Friday | relaxed run 5kms |
| Saturday | rest |
| Sunday | warm up around 1km. 3 strides x 40mts. 5kms fast running around 80% speed. Limber down-1km. |
| 5th Week |
|---|
| Monday | rest |
| Tuesday | 9kms relaxed run |
| Wednesday | warm up and exercises. |
| Thursday | warm up around1km. 3 strides x 30mts, 10x 300mts (65% speed) with 100mts walk/jog rest in between. Limber down 1km. |
| Friday | relaxed run 5kms |
| Saturday | rest |
| Sunday | warm up 1km. 2-3 strides of 30mts, 2x 2000mts (fast around 75-80% speed) with 6 minutes rest in between. Limber down 1km
|
| 6th Week |
|---|
| Monday | rest |
| Tuesday | 12km relaxed run |
| Wednesday | warm up and exercises |
| Thursday | warm up 1km. 2-3 strides x 30mts. 10-12 strides x 150mts. Wind sprints ( gradually pick up speed up to 70-75% speed by the time you finish) walk/jog back. Cool down around 1km |
| Friday | relaxed run around 7-8kms |
| Saturday | rest |
| Sunday | warm up 1km. 2-3 x 30mts strides, 5kms fast running (80-85% speed). Limber down around 1 km. |
| 7th Week |
|---|
| Monday | rest |
| Tuesday | easy run around 9kms |
| Wednesday | warm up and exercises |
| Thursday | warm up around 1km. 10x 120mts wind sprints. |
| Friday | relaxed run around 3-4kms and stretches |
| Saturday | rest |
| Sunday | race (warm up well) |
- By Savio D 'Souza
Disclaimer: You are advised to take the suggestion of a professional trainer who will advice you depending on your health and medical condition. The above are only advisory.
