1. 6-Week Aerobic Training Program
Objektif:
To improve 2.4km running performance.
1. Warm up (15 mins)
a. Muscle activation
b. Dynamic stretching
c. Movement preparation
d. Neural activation
2. Aerobic Program
Mon Tue Wed Thu Fri Sat Sun
Class LSD Class Pace run Class Interval Rest
Exercises Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
LSD 75% THR 75% THR 80% THR 80% THR 75% THR 85% THR
@5km @5km @5km @5km @5km @5km
Pace run 2x4reps 3x4reps 3x4reps 4x4reps 2x6reps 3x6reps
(200m) @ 1:5 @ 1:5 @ 1:5 @ 1:5 @ 1:5 @ 1:5
100m 2x10reps 3x10reps 3x12reps 3x12reps 2x10reps 3x12reps
Interval @ 1:3 @ 1:3 @ 1:3 @ 1:3 @ 1:3 @ 1:3
3. Cooling down (10 mins)
a. Light jogging
b. Static stretching
i. Major muscles (1x20sec per exercise)