Introductory Training Program

This program is a guide and subject to change with the individual needs of the athletes as requested and required.

Days	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8
Mon	20 min Run includes some hills approx. 4 x 150m	20 min Run includes some hills approx. 4 x 150m	20 min Run includes some hills approx. 4 x 150m	30 min Run includes some hills approx. 6 x 150m	30 min Run includes some hills approx. 6 x 150m	30 min Run includes some hills approx. 6 x 150m	30 min Run includes some hills approx. 6 x 150m	30 min Run includes some hills approx. 6 x 150m
Tues	Rest Day	Rest Day	Rest Day	Easy 20 - 30 min Run	Easy 20 - 30 min Run	Easy 20 - 30 min Run
Wed	10 Laps of 400m Oval jog curves/stride straights	10 Laps of 400m Oval jog curves/stride straights	10 Laps of 400m Oval jog curves/stride straights	30 min run Solid consistent Pace HR approx. 180bpm	30 min run Solid consistent Pace HR approx. 180bpm	30 min run Solid consistent Pace HR approx. 180bpm	35 min run Solid consistent Pace HR approx. 180bpm	35 min run Solid consistent Pace HR approx. 180bpm
Thurs	Rest Day or 20 min Walk	Rest Day or 20 min Walk	Rest Day or 20 min Walk	Rest Day	Rest Day	Rest Day	Pool Session 30min Swim or DWR	Pool Session 30min Swim or DWR
Fri	4 x 400m Solid Pace 2 - 3 min rec	4 x 400m Solid Pace 2 - 3 min rec	4 x 400m Solid Pace 2 min rec	6 x 400m Solid Pace 2 - 3 min rec	6 x 400m Solid Pace 2 - 3 min rec	6 x 400m Solid Pace 2 min rec	6 x 500m Solid Pace 2 - 3 min rec	6 x 500m Solid Pace 2 - 3 min rec
Sat	Easy 20 - 30 min Run HR approx. 150bpm	Easy 20 - 30 min Run HR approx. 150bpm	Easy 20 - 30 min Run HR approx. 150bpm	Steady 30 - 35min run HR approx. 160bpm	Steady 30 - 35min run HR approx. 160bpm	Steady 30 - 35min run HR approx. 160bpm	Steady 35 - 40 min run HR approx. 160bpm	Steady 35 - 40 min run HR approx. 160bpm
Sun	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
Load	Low	Low	Low	Mod	Mod	Mod	Mod	Mod

Notes:

1. This is a base program designed to get people moving. I train face to face Mon, Wed, and Fri at various locations contact me for details.

2. It is recommended that before starting the program you consult your doctor if it has been some considerable time since you last engaged in strenuous exercise such as this.

3. HR = Heart Rate, bpm = beats per minute, DWR = Deep Water Running

4. There are 4 levels of effort which can be roughly thought of in these terms, Easy (120-140 bpm), Steady (140-160bpm), Solid (160-180bpm), Hard 180-200bpm)

5. If in doubt or concerned about niggling soreness please contact me or if necessary your doctor.

6. If necessary reapeat weeks 3 and/or 6 until you feel ready to progress to the next level. Also feel free to reduce time or reps if you don't feel quite up to the full sessions just yet.

Tom Bradbury
5 Premier Place
GOWRIE JUNCTION 4352
Ph: 46307901
Mob: 0419657676