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Physical Fitness
Flexibility
» Important for overall joint health and prevention of injuries
Benefits
• Injury prevention
• Reduction of post exercise muscle soreness improving and
maintaining
» At least 15 minutes of flexibility exercises » Stretch after a light jog or
light activity » Pre and post exercise stretching routines should specifically
address your legs
Sample Sessions - 6-week Training Plan
WEEK 1 (1200 METRES)
6 x 80 m in 20 secs with 20 sec recovery/jog 4 min/
5 x 80 m in 20 secs with 20 sec recovery/jog 4 min
4 x 80 m in 20 secs with 20 sec recovery/jog 6 min
WEEK 2 (1280 METRES)
7 x 80 m in 20 secs with 20 sec recovery/jog 4 min/
5 x 80 m in 20 secs with 20 sec recovery/jog 4 min
4 x 80 m in 20 secs with 20 sec recovery/jog 6 mln
WEEK 3 (1360 METRES)
8 x 80 m in 20 secs with 20 sec recovery/jog 4 min/
5 x 80 m in 20 secs with 20 sec recovery/jog 4 min
4 x 80 m in 20 secs with 20 sec recovery/jog 6 mln
