APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. Week 3
Fartlek Plan C • Warm-up, steady jogging 10 minutes
Day Monday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Tuesday
Active recovery: 1 hr low intensity (e.g., swimming)
Wednesday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Thursday
Rest / recuperation
Friday
Active recovery: 1 hr low intensity (e.g., cycling)
Saturday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Sunday
Rest / recuperation
• Jog 70 seconds • Run hard (3/4 pace) 60 seconds • Jog 70 seconds • Sprint 20 seconds • Jog 70 seconds • Run backwards 65 seconds • Sprint 20 seconds • Walk 60 seconds • Run hard (3/4 pace) 60 seconds • Sprint 20 seconds • Walk 60 seconds • Repeat 5 times • Cool-down (steady pace) 10 minutes
Training
THE SSA WAY | 53