Swimming Test

Intermediate – Swimming Routine 2 Program Specifics Workout Duration 45-60 Minutes Distance 1600 meters Pool Length 25 meters Warm Up (Repeat 4 times) 1 x 25m Freestyle Swim (even pace) (Rest 10 seconds every 25 meters)Instructions: Freestyle swim at a steady pace. 1 x 25m Breaststroke Swim (even pace) (Rest 10 seconds every 25 meters)Instructions:…

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Competitive – Marathon Training Routine and Schedule

Competitive – Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 6 miles 3 x mile(5K pace) 5 miles 8 miles Fartlek(6 miles) 4 miles 14 miles 2 4 miles 6 x 880s(5K-10K pace) 5 miles 8 miles 8-9 Hills(5K-10K pace) 4 miles 8 miles 3 6 miles 4 x…

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Competitive – Half Marathon Training Routine and Schedule

Competitive – Half Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 6 miles 3 x mile(5K pace) 5 miles 8 miles Fartlek(6 miles) 4 miles 12 miles 2 4 miles 6 x 880s(5K-10K pace) 5 miles 8 miles 8-9 Hills(5K-10K pace) 4 miles 8 miles 3 6 miles 4…

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Competitive – 10K Training Routine and Schedule

Competitive – 10K Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 5 miles 8 x 440s(5K pace) 6 miles 8 miles 8-9 Hills(5K-10K pace) 5 miles 12 miles 2 6 miles 6 x 880s(5K-10K pace) 6 miles 8 miles Fartlek(8 miles) 5 miles 14 miles 3 6 miles 3 x…

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Competitive – 5K Training Routine and Schedule

Competitive – 5K Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 6 miles 8 x 440s(5K pace) 7 miles 7 miles 8-9 Hills(5K pace) 5 miles 10 miles 2 6 miles 8 x 880s(5K pace) 7 miles 7 miles Fartlek(8 miles) 5 miles 12 miles 3 8 miles 3 x…

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Push/Pull Quads-Hams-Calves Routine 6

Push/Pull Weight Training Program 6- Quadriceps, Hamstrings & Calves Exercise # of Sets # of Repetitions Weight Load QUADRICEPS Leg Extensions 5 10 to 12 Light to Heavy Smith Machine Squats* 5 3 to 10 Moderate to Heavy Power Cleans* 3 3 to 10 Light to Moderate Hack Squats 3 12 to 15 Light to…

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Intermediate – Marathon Training Routine and Schedule

Intermediate – Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 4 miles 6 miles 4 miles 6 miles 3 miles 10 miles 2 Rest Fartlek(5 miles) 3 miles 5 miles 6 miles 3 miles 11 miles 3 Rest 5-6 Hills(5K-10K pace) 3 miles 6 miles 6 miles 3…

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Intermediate – Half Marathon Training Routine and Schedule

Intermediate – Half Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 4 miles 6 miles 4 miles 6 miles 3 miles 8 miles 2 Rest Fartlek(5 miles) 3 miles 5 miles 6 miles 3 miles 9 miles 3 Rest 5-6 Hills(5K-10K pace) 3 miles 6 miles 6 miles…

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Advanced – Marathon Training Routine and Schedule

Advanced – Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 3 miles 6 miles 4 miles 6 miles 4 miles 3 miles 10 miles 2 3 miles Fartlek(6 miles) 4 miles 7 miles 4 miles 3 miles 12 miles 3 3 miles Fartlek(6 miles) 4 miles 7 miles 4…

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Advanced – Half Marathon Training Routine and Schedule

Advanced – Half Marathon Training Routine and Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 3 miles Fartlek(6 miles) 4 miles 6 miles 4 miles 3 miles 10 miles 2 3 miles Fartlek(6 miles) 4 miles 7 miles 4 miles 3 miles 10 miles 3 3 miles 6-7 Hills(5K-10K pace) 4 miles 7…

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