Hope you enjoy the training, remember the program is a guide, l know it might not be possible to do the exact distances, just remember something is better than nothing. So, give it your best shot, encourage a family member or friend to join you or at least keep you company, they could do a modified version. Also remember to have a look at the Doha world championships. Have fun!!
Ok now the fun begins……
All sessions being as usual with a warm up and drills, see below. Then a cool down plus stretches ...
Drills for approx. 20-30 metres
200,150, 200x2 walk back same distance between each rep and 5 min btw sets
2x6x50m walk back recovery.
10 inchworms,10 toe ground touches x2, 10 sit ups,10 lunges x2, plank 60 sec on 30 sec off x2
Jog 10-15 min if you can find a hill or some stairs 2x3 long hills (80-100m) or stairs 3x3
3x150 3x30 3x150
3x4x40 walk back 5min between sets
10 inchworms,10 toe ground touchesx2 10 sit ups,10 lunges x2, plank 60 sec on 30 sec off x2
Jog 10-15 min if you can find a hill or some stairs 2x3 long hills (80-100m)or stairs 3x3
Stay safe & have fun
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