ACTIVE RECOVERY

AR #1

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: running 50 meters in 15 seconds, then resting 15 seconds, then running 55 meters in 15 seconds, then resting 15 seconds ... for 8 minutes
Recovery: 4 min
Set 2: running 50 meters in 15 seconds, then resting 15 seconds, then running 55 meters in 15 seconds, then resting 15 seconds ... for 8 minutes
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #2

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: Low Intensity running for 30 minutes as in the figure , at the end of every 5 minutes run for 50 meter in medium intensity
Recovery: 4 min
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #3

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 18 min (30 sec. work , 30 sec. rest)
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #4

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 10 min like in video (run +/- 75m in 15 sec. then walk 15 sec.)
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #5

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 10 min like in video (run +/- 100 m in 20 sec. then walk 20 sec.)
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #6

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 10 min like in video (run +/- 100m in 20 sec. then walk 20 sec.)
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #7

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 10 min like in video (run +/- 75m in 15 sec. then walk 20 sec.)
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

TRAINING ZONE: 60-75% HRMAX

Speed (km/h) : 9-12 km/h

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #8

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mobilization , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 20 Sec. work : 20 sec. rest ( Sideways , High Knee , Biceps curl , push down , Triceps , Chest Flyes , Decline chest press , Incline chest press) 3 Repetitions circle training
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #9

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mobilization , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 15 Sec. work : 15 sec. rest ( squats , Back lunge , Side lunge , Jogging , Bird dog , Dips) , 3 Repetitions circle training
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

RPE : 2-3

FEELING : EASY TO COMFORTABLE

AR #10

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mobilization , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Set 1: 3 Repetitions circle training , Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

RPE : 2-3

FEELING : EASY TO COMFORTABLE

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