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 

Results | Course Maps
Enter Online
Races & Sponsors
Contact Us
 

This product has been added to your cart

CHECKOUT