This is a 15 day program. It is recommended that you do 2-3 sessions per week.
You should rest for 4 minutes between each set.
|
Repetitions
|
Distance
|
Time
|
Rest
|
|
Day
1
|
|||
|
5 |
200
25 100 |
0:35
0:05 0:15 |
1:45 |
|
Day
2
|
|||
|
5
10 3 20 |
400
50 200 25 |
1:40
0:08 0:35 0:05 |
4:00
0:25 1:45 0:20 |
|
Day
3
|
|||
|
8
12 1 |
100
25 400 |
0:15
0:05 1:20 |
0:45
0:20 4:00 |
|
Day
4
|
|||
|
2
10 |
400
100 |
2:00
0:15 |
4:00
0:45 |
|
Day
5
|
|||
|
4 |
200
50 400 25 |
0:35
0:08 1:20 0:05 |
1:45
0:25 3:00 0:20 |
|
Day
6
|
|||
|
1
5 |
800
100 |
3:00
0:15 |
3:00
0:45 |
|
Day
7
|
|||
|
5
10 5 10 |
200
50 100 25 |
0:35
0:08 0:15 0:05 |
1:45
0:25 0:45 0:15 |
|
Day
8
|
|||
|
1
10 20 |
400
5 x 20 50 |
1:20
0:23 0:08 |
3:00
1:15 0:25 |
|
Day
9
|
|||
|
5
3 |
200
400 |
0:35
1:20 |
1:45
3:00 |
|
Day
10
|
|||
|
1
10 5 30 6 |
400
2 x 20 200 10 5 x 20 |
1:20
0:10 0:35 0:03 0:23 |
1:20
0:30 1:45 0:10 1:00 |
|
Day
11
|
|||
|
4 |
400
50 25 |
1:20
0:08 0:05 |
2:40
0:25 0:15 |
|
Day
12
|
|||
|
1
6 |
800
200 |
2:50
0:35 |
2:50
1:45 |
|
Day
13
|
|||
|
8
8 |
4
x 50
100 |
0:40
0:15 |
0:45
0:45 |
|
Day
14
|
|||
|
1
30 20 1 |
400
20 2 x 20 800 |
1:15 |
1:20
0:15 0:30 2:45 |
|
Day
15
|
|||
|
4
10 20 1 10 |
200
2 x 20 10 400 20 |
0:35
0:10 0:03 1:15 0:05 |
1:45 |