A FREE 8 week / 4 day Training Plan

by DI Si

Beginner Level

 

Mid level

 

Advanced Level

 

Warm up

 

Consists of light movements to activate the muscles being used in exercises

Light jogging on the spot, rotational twists, lunges, squats, windmills

 

Warm up

 

Consists of light movements to activate the muscles being used in exercises

Light jogging on the spot, rotational twists, lunges, squats, windmills

 

Warm up

 

Consists of light movements to activate the muscles being used in exercises

Light jogging on the spot, rotational twists, lunges, squats, windmills

 

Session 1

Session 1

Session 1

 

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

 

 

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

 

 

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

 

Beginners should aim for 1-1:30 mins rest between exercises

 

Cool-down and stretch

 

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

 

Session 2

 

Session 2

 

Session 2

 

Warm up

 

Jog/walk 0.5k

 

Warm up

 

Jog/walk 1k

 

Warm up

 

Jog  1.5k

 

3 sets of press ups

 

 10-15per set from knees

 

3 sets of press ups

 

20-30per set from knees or full

 

3 sets of press ups

 

40-50 full press ups

 

3 sets of Body Dips

 

10-12 bent legged dips

 

3 sets of Body Dips

 

15-20 bent or straight legged dips

3 sets of Body Dips

 

30-40 straight legged dips

3 sets of plank to press ups

 

Beginner 10-12 repetitions

3 sets of plank to press ups

 

15-20 repetitions

 

3 sets of plank to press ups

 

25-30 repetitions

 

 

 

Jog/walk 0.5k

 

Cool-down and stretch

 

Jog/walk 1k

 

Cool-down and stretch

 

Jog  1.5k

 

Cool-down and stretch

Session 3

 

Session 3

 

Session 3

 

Warm up

 

Jog/walk 0.75k

 

You should aim for 1-1:30 min rest between exercise

 

Warm up

 

Jog/walk 1.25k

 

You should aim for 45 seconds-1min rest between exercise

 

Warm up

 

Jog  2.0k

 

You should aim for 15-25 seconds rest between exercise

 

2 sets of squats

 

10-15

 

2 sets of burpees

 

10-12

 

2 sets of Squat thrusts

 

10-12

 

Cool-down and stretch

 

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

Beginner Run Session

 

Mid Run Session

 

Advance Run Session

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week

Training day  1

Training day 2

Training day 3

Training Day 4

Week1

Session 3

Session 2

Session 1

Run Session

Week2

Session 2

Run session

Session 1

Session 3

Week3

Run Session

Session 1

Session 2

Session 3

Week4

Session 1

Session 3

Run Session

Session 2

Week5

Session 3

Run session

Session 2

Session 1

Week 6

Run Session

Session 3

Run Session

Session 3

Week7

Session 1

Session 2

Run session

Session 3

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.

  

 

                  

Search

Popular Videos