20 Mar
A FREE 8 week / 4 day Training Plan
by DI Si
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Beginner Level
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Mid level
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Advanced Level
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Warm up
Consists of light movements to activate the muscles being used in exercises Light jogging on the spot, rotational twists, lunges, squats, windmills
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Warm up
Consists of light movements to activate the muscles being used in exercises Light jogging on the spot, rotational twists, lunges, squats, windmills
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Warm up
Consists of light movements to activate the muscles being used in exercises Light jogging on the spot, rotational twists, lunges, squats, windmills
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Session 1 |
Session 1 |
Session 1 |
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Warm up
Run/walk 3k
Press ups x 30 seconds Burpees x 30 seconds Body dips x 30 seconds Jumping squats x 30 seconds
All exercises once
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Warm up
Jog 4k
Press ups x 45 seconds Burpees x 45 seconds Body dips x 45 seconds Jumping squats x 45 seconds
All exercises two times
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Warm up
Jog 5k
Press ups x 1min Burpees x 1 min Body dips x 1 min Jumping squats x 1 min
All exercises three times
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Beginners should aim for 1-1:30 mins rest between exercises
Cool-down and stretch
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Mid interval should aim for 45seconds-1min rest between exercises
Cool-down and stretch |
Advanced should aim for 15-25 seconds rest between exercise
Cool-down and stretch
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Session 2
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Session 2
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Session 2
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Warm up
Jog/walk 0.5k
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Warm up
Jog/walk 1k
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Warm up
Jog 1.5k
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3 sets of press ups
10-15per set from knees
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3 sets of press ups
20-30per set from knees or full
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3 sets of press ups
40-50 full press ups
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3 sets of Body Dips
10-12 bent legged dips
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3 sets of Body Dips
15-20 bent or straight legged dips |
3 sets of Body Dips
30-40 straight legged dips |
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3 sets of plank to press ups
Beginner 10-12 repetitions |
3 sets of plank to press ups
15-20 repetitions
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3 sets of plank to press ups
25-30 repetitions
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Jog/walk 0.5k
Cool-down and stretch |
Jog/walk 1k
Cool-down and stretch |
Jog 1.5k
Cool-down and stretch |
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Session 3
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Session 3
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Session 3
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Warm up
Jog/walk 0.75k
You should aim for 1-1:30 min rest between exercise
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Warm up
Jog/walk 1.25k
You should aim for 45 seconds-1min rest between exercise
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Warm up
Jog 2.0k
You should aim for 15-25 seconds rest between exercise
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2 sets of squats
10-15
2 sets of burpees
10-12
2 sets of Squat thrusts
10-12
Cool-down and stretch
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2/3 sets of Jumping Squats
18-25
2/3 sets of Burpees
15-20
2/3 sets of Squat thrusts
18-25
Cool-down and stretch |
3 sets of Jumping Squats with a Tuck Jump 25-30
3 sets of Burpees with a press- up 25-30
3sets of Squat thrusts
30-40
Cool-down and stretch |
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Beginner Run Session
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Mid Run Session
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Advance Run Session
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Run/walk for 30 min
- record your results below Date Distance |
Jog/Run for 40 min
- record your results below Date Distance |
Run for 50 min
- record your results below Date Distance |
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Week |
Training day 1 |
Training day 2 |
Training day 3 |
Training Day 4 |
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Week1 |
Session 3 |
Session 2 |
Session 1 |
Run Session |
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Week2 |
Session 2 |
Run session |
Session 1 |
Session 3 |
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Week3 |
Run Session |
Session 1 |
Session 2 |
Session 3 |
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Week4 |
Session 1 |
Session 3 |
Run Session |
Session 2 |
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Week5 |
Session 3 |
Run session |
Session 2 |
Session 1 |
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Week 6 |
Run Session |
Session 3 |
Run Session |
Session 3 |
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Week7 |
Session 1 |
Session 2 |
Run session |
Session 3 |
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Week 8 |
Run Session |
Session 3 |
Session 2 |
Session 1 |
Try increasing your run distance by every other week on your run session by pushing harder every time you do it.