Weekly Programme

Your base plan. The coach adapts this — it is never rewritten.

Monday

55–70 min

🏃

Easy Run

18–28 min

Easy Run

2–4 km. Easy conversational pace. Zone 1-2.

💪

Home Strength A

30–40 min

4×Max quality repsPull-up

4×10–15Goblet Squat

4×10–12 each sideOne-arm Dumbbell Row

4×8–12Dumbbell Floor Press

3×45–60 secPlank

Home equipment: pull-up bar + dumbbells.

Tuesday

30–45 min

🏃

Easy Run

22–32 min

Easy Run

2–5 km. Keep easy.

⚡

Strength Snack

10–20 min

3–5Pull-up

10–20Push-up

15–20Bodyweight Squat

10Hanging Knee Raise

Pick 3–4 stretches from the listDead Hang

Post-run. Bodyweight circuit + mobility mix.

Wednesday

38–52 min

🏃

Intervals or Tempo Run

28–38 min

Intervals

Only hard run day. Intervals (e.g. 5 × 1 km @ hard pace) OR 3–4 km tempo. Pick one.

⚡

Strength Snack

10–20 min

3–5Pull-up

10–20Push-up

15–20Bodyweight Squat

10Hanging Knee Raise

Pick 3–4 stretches from the listDead Hang

Same circuit as Tue/Thu.

Thursday

Today

30–45 min

🏃

Easy Recovery Run

20–30 min

Easy Run

2–4 km. Very relaxed pace. Legs are probably tired from Wednesday.

⚡

Strength Snack

10–20 min

3–5Pull-up

10–20Push-up

15–20Bodyweight Squat

10Hanging Knee Raise

Pick 3–4 stretches from the listDead Hang

Keep it easy — this snack is maintenance, not training.

Friday

70–90 min

🏊

Swim Practice

20–30 min

Swim

Technique and breathing focus. Count 25 m laps. Beat last count when form is solid.

💪

Gym Strength B

45–60 min

4×6–12Pull-up / Lat Pulldown

4×8–12Hack Squat / Leg Press

4×8–12Low Row

4×8–12Dumbbell Shoulder Press

4×8–12Romanian Deadlift

3×30–60 secFarmer Carry

Full gym. Main lower + upper session of the week.

Saturday

Flex

40–65 min

🏃

Long Run

40–60 min

Long Run

5–8 km. Comfortable aerobic effort. No pace target.

Swap for futsal when it comes up — log as sport exception.

Sunday

Protected

🚴

Cycle

Easy ride.

🏉

Beach Activity with Son

Touch rugby or beach play. Protected — coach does not adapt this.

Family day. Cycle and beach activity with son. Not a training session — just move and enjoy.