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Body

Weight

Long Team Circuit Easy Interval / Hill

Training

Sport/

Medium Run

Rest

Description Duration Intensity Interval s Work Rest Notes

Easy Run 30 mins 6/10 15Jog / 5Run /

10Walk

Steady NA Should feel comfortable

Interval ( Hills) 22 mins 8/10 6x 40metres 30 sec 90 sec Walk back recovery from hill

Medium Run 30 mins 7/10 15R / 10J / 5W Steady NA

Long Run 35 mins 7/10 15R / 15J / 5W Steady NA

Exercises Reps Rest Circuits Notes

Burpees 6 50 metres 2

Prone Hold Leg Raise 6 per leg 50 metres 2

Bear Crawl 2x 10 metres 50 metres 2

Mountain Climbers 15 seconds 50 metres 2 Complete 1 minute overall rest after each circuit

Exercises Reps Rest Circuits Notes

Back Bridge 1 minute 50 metres 2

Press Up Holds 5 50 metres 2 Hold at the bottom of the press up for 5 seconds

Star Jumps 15 50 metres 2

Lunge Walk 10 each leg 50 metres 2 Complete 1 minute overall rest after each circuit

Max Carroll Strength & Conditioning

Coach - Sport Wanganui

In the early stages of the program, the emphasis will be creating a regular training routine

and building a solid base. The intensity will gradually get harder as you get closer to the

event in order to get you ‘peaking’ on the day!

We get better when we rest! This relates to doing something we haven’t done before &

the sore feeling of your muscles the day after. When you allow them to recover from rest,

your body adapts and becomes able to do exercise at that level without being sore!

Warm-Up: Walk / Jog for 10 minutes. Include dynamic stretches such as leg swings forwards and back, side to

side, ankle pulses and trunk twists.

Circuit Sessions: Circuits will give your heart and lungs a good work out as well but the main focus of them is to

increase your strength endurance e.g. to make you able to easily hurdle that last obstacle!

All quality movement comes from the core, so it is important to look after it and strengthen this area. Below

are some basic exercises which can be incorporated into your Core, Hips & Stretch sessions.

1. Step and Twist - Step forward

on left foot and twist till ball is

at 90deg left. Step back and

then change to right foot step

forward and twist to right side.

3. Arm in Front Squat - Start

with arms straight down with

ball. Sit into squat position,

lifting ball out front at the

same time, hold for 5sec,

stand and repeat.

2. Back Lunge - In one motion

step back and lunge bending

knees, raise ball above head.

Repeat for other leg.

5. Back Bridge- Lying facing

upwards flat on back. Bend

knees slightly so that ankles

can take the weight. Push hips

up so that the shoulders and

heels are the only part of the

body holding the weight.

There should be a clear gap

between floor and lower

back. Hold for 1 minute.

6. Hip Ups - Bring feet up

so they are flat and about

one shoe length away

from the buttocks. Push

hips up and hold at the

top. Repeat 10 times.

Now straighten and

extend one leg. Once

there, repeat hip ups

(raising hips, not leg).

Do 10 on each leg and

repeat for 2 sets.

7. Hip Circles - (Circle / swings / foot lift) 1. Lift top leg and make little circles

forwards for 20, then backwards for 20, same leg. Switch sides and repeat .

2. Lift top leg and extend out forwards, then extend out backwards, keeping the

leg as straight as possible at all times. Complete 20 swings. 3. Lift top leg. With bottom leg, touch

the heels together.

Top leg remains

still. Complete 10.

Repeat each side.

3. 2. 1.