12 Week Training Programme
Week 1
SESSION 1
30 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
SESSION 2
30 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
SESSION 3
30 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
STRENGTH
Strength Routine 1. 2 sets.
Week 2
SESSION 1
60 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
SESSION 2
60 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
SESSION 3
60 seconds of slow running and 2 minutes of walking for a total of 20 minutes.
STRENGTH
Strength Routine 1. 2 sets
Week 3
SESSION 1
1 minute of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 2
1 minute of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 3
1 minute of slow running and 2 minutes of walking for a total of 25 minutes.
STRENGTH
Strength Routine 1. 2 sets
Week 4
SESSION 1
90 seconds of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 2
90 seconds of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 3
90 seconds of slow running and 2 minutes of walking for a total of 25 minutes.
STRENGTH
Strength Routine 1. 2 sets
Week 5
SESSION 1
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
SESSION 2
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
SESSION 3
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
STRENGTH
Strength Routine 2
Week 6
SESSION 1
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
SESSION 2
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
SESSION 3
90 seconds of slow running and 1 minute of walking for a total of 25 minutes.
STRENGTH
Strength Routine 2
Week 7
SESSION 1
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
SESSION 2
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
SESSION 3
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
STRENGTH
Strength Routine 2
Week 8
SESSION 1
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
SESSION 2
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
SESSION 3
2 minutes of slow running and 30 seconds of walking for a total of 25 minutes.
STRENGTH
Strength Routine 3
Week 9
SESSION 1
5 minutes of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 2
5 minutes of slow running and 2 minutes of walking for a total of 25 minutes.
SESSION 3
5 minutes of slow running and 2 minutes of walking for a total of 25 minutes.
STRENGTH
Strength Routine 3
Week 10
SESSION 1
Run slowly for 20 minutes.
SESSION 2
Run slowly for 20 minutes.
SESSION 3
Run slowly for 20 minutes.
STRENGTH
Strength Routine 3
Week 11
SESSION 1
Run slowly for 22 minutes.
SESSION 2
Run slowly for 22 minutes.
SESSION 3
Run slowly for 22 minutes.
STRENGTH
Strength Routine 3
Week 12
SESSION 1
Run slowly for 25 minutes.
SESSION 2
Run slowly for 25 minutes.
SESSION 3
Run slowly for 25 minutes.
STRENGTH
Strength Routine 3
Strength Workout
Stength Routine 1
Exercise 1
Body weight squats:
perform for 30 seconds
Exercise 2
Glute bridge with march:
perform for 45 seconds
Exercise 3
Side leg raise:
perform 30 seconds per leg
Strength Routine 2
Exercise 1
Side Lunge - 10 reps per leg
Exercise 2
Side Leg Raise - 10 reps per leg
Exercise 3
Glute Bridge With March - 30 seconds
Exercise 4
Clamshells - 12 reps per side
Exercise 5
Hip Circles - 12 reps per leg
Strength Routine 3
40 seconds of exercise with 20 seconds rest
1 - Squats
2 - Alt Backwards Lunge
3 - Side Leg Raise – 20s each side
4 - Glute Bridge
5 - Bird Dogs
6 - Plank
7 - Side plank – 20 secs each side