WEEK ONE(1)(GPP)
Mon-run for 20mins easy on grass
Drills -A drill, B drill, high knees,ankling,quick recovery high knee running, butt kicks.German walk
Flexibilty
three point strarts with sneaker on grass-10x10m with 60secs b/w each run.
three point starts 5x30m on grass with 2mins rest b/w.
Bounding over 30m, one legged hop,indian hop all over 30m.
Core stability-Abs 3×30.
Tues- run for 10 mins easy.
Flexibilty
Drills
Fartlek 30 mins.
Strenght work
50m low walks(a walking exercise battery)
50m duck walks
50m lunge extension walks.
Abs-3×30
Wed-run for 20mins easy.
hills-10x80m
2x300m @70%
bounding
flexiblity
Thurs-Run for 10 mins easy
Flexibility
Drills
[email protected]%w/10mins rest
[email protected]%w/90secs rest
1×[email protected]% w/120secs rest
Strenght work
50m low walks(a walking exercise battery)
50m duck walks
50m lunge extension walks.
Abs-3×30
Fri- run for 20 mins easy
drills
Flexibility
5x30m w/120secs rest
10x10m w/60secs
Bounding