Leger trainingsprogramma schema
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(5x) WARM–UP ACTIVITY COOL–DOWN WARM–UP ACTIVITY SD REST SD 4C, HSD CD1 CD2 (10/10/5 reps x 2 sets) CD3 (5 reps x 1 set) SD COOL–DOWN WARM–UP ACTIVITY COOL–DOWN SATURDAY 1–1–1 PHYSICAL FITNESS ASSESSMENT YEAR MONTH WEEK ONE WEEK TWO WEEK THREE WEEK FOUR TRAINING SCHEDULE 2 (continued) WEEK FIVE WEEK SIX WEEK SEVEN WEEK EIGHT SD CD1 MMD Run 12 minutes MONDAY CD1 MMD Run 10 minutes SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (10 reps x 1 set) SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (5 reps x 1 set) TUESDAY 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (5 reps x 1 set) SD CD1 MMD 30:60s (7 reps) SD CD1 MMD 30:60s (7 reps) SD CD1 MMD 30:60s (6 reps) WEDNESDAY CD1 MMD 30:60s (6 reps) COOL–DOWN WARM–UP ACTIVITY REST SUNDAY REST SD CD1 MMD Run 1 mile M: 9:30/F: 11:30 SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (10 reps x 1 set) SD WARM–UP ACTIVITY REST SD CD1 MMD Run 1 mile M: 9:15/F: 11:15 SD COOL–DOWN WARM–UP ACTIVITY COOL–DOWN WARM–UP ACTIVITY SD REST COOL–DOWN TRAINING SCHEDULE 2 (continued) SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (5 reps x 1 set) THURSDAY 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (5 reps x 1 set) SD CD1 MMD Run 1 mile M: 9:30/F: 11:30 SD CD1 MMD Run 12 minutes FRIDAY CD1 MMD Run 10 minutes REST REST WARM–UP ACTIVITY COOL–DOWN WARM–UP ACTIVITY SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (10 reps x 1 set) REST COOL–DOWN WARM–UP ACTIVITY SD REST SD 4C, HSD CD1 CD2 (15/15/5 reps x 1 set) CD3 (10 reps x 1 set) SD COOL–DOWN WARM–UP ACTIVITY COOL–DOWN SATURDAY 1–1–1 PHYSICAL FITNESS ASSESSMENT YEAR MONTH WEEK FIVE WEEK SIX WEEK SEVEN WEEK EIGHT TRAINING SCHEDULE 2 (continued) WEEK NINE WEEK TEN WEEK ELEVEN WEEK TWELVE MONDAY CD1 MMD Run 1 mile M: 9:00/F: 11:00 SD 4C, HSD CD1 CD2 (15/15/5 reps x 2 sets) CD3 (10 reps x 1 set) TUESDAY 4C, HSD CD1 CD2 (15/15/5 reps x 2 sets) CD3 (10 reps x 1 set) SD CD1 MMD 30:60s (8 reps) SD CD1 MMD 30:60s (8 reps) WEDNESDAY CD1 MMD 30:60s (8 reps) COOL–DOWN WARM–UP ACTIVITY REST REST SUNDAY SD CD1 MMD Run 1
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