WEEK 49

Monday 4.12 Morning: Sprints + change of Accelerations + fast deceleration

directions + anaerobic intervals @80%: 4x30m + 4x50m
Sprints @100%: 4x10m, 4x 20m,
Afternoon: Core / upper body 2-3 4x30m, 1min rest after every run
sets Change of directions @100%: 5
repetitions of each progression
stages. 30sec rest after every rep.
Intervals @100%: 2x10x16m,
10sec rest after every run, 2min
rest in between sets
Tuesday 5.12 Lower body strength + long 3 sets, increase the weight if you
aerobic walk/bike 60min can

Wednesday 6.12 Recovery walk, nordic walk, bike 45min

etc.. mobility

Thursday 7.12 Anaerobic running intervals on 5x4min intervals, 2min walking

treadmill with speed 5km/h in between
sets. Start with speed 13-14km/h
and try to increase the speed in
every set as you get more warm.
Friday 8.12 Circuit 4 rounds

Saturday 9.12 Running intervals 15sec run – 15sec walk for

5x5min. Running distance 66m.
Walking distance 20m both ends.
2min rest in between sets.
Sunday 10.12 Off
WEEK 50

Monday 11.12 Morning: Sprints + change of Accelerations + fast deceleration

direction + anaerobic intervals @80%: 4x30m + 4x50m
Sprints @100%: 4x10m, 4x 20m,
Afternoon: core / upper body 2-3 4x30m, 1min rest after every run
sets Change of directions @100%: 5
repetitions of each progression
stages. 30sec rest after every rep.
Intervals @100%: 2x10x16m,
10sec rest after every run, 2min
rest in between sets

Tuesday 12.12 Lower body strength + long 3 sets

aerobic 60min walk/ bike

Wednesday 13.12 Recovery walk, nordic walk, bike 45min

etc.. mobility

Thursday 14.12 Running intervals 15sec run – 15sec walk for

5x5min. Running distance 68m.
Walking distance 20m both ends.
2min rest in between sets.
Friday 15.12 Circuit 4 rounds

Saturday 16.12 Running intervals on treadmill 8x2min intervals, 1min walking

with speed 5km/h in between
sets. Start with speed 14-15km/h
and try to increase the speed in
every set as you get more warm.
Sunday 17.12 Off / active rest
WEEK 51

Monday 18.12 Morning: Sprints + change of Accelerations + fast deceleration

directions + anaerobic intervals @80%: 4x30m + 4x50m
Sprints @100%: 4x10m, 4x 20m,
Afternoon: Core / upper body 2-3 4x30m, 1min rest after every run
sets Change of directions @100%: 5
repetitions of each progression
stages. 30sec rest after every rep.
Intervals @100%: 2x10x16m,
10sec rest after every run, 2min
rest in between sets
Tuesday 19.12 Lower body strength + long 3 sets
aerobic 60min walk/bike

Wednesday 20.12 Recovery walk, nordic walk, bike 45min

etc.. mobility

Thursday 21.12 Running intervals on treadmill 20x1min intervals, 30s off in

between sets. Start with speed
15-16km/h and try to increase
the speed in every set as you get
more warm.
Friday 22.12 Circuit 3 sets, increase weight

Saturday 23.12 Off

Sunday 24.12 Off

WEEK 52 – deload week

Monday 25.12 long aerobic walk/bike 60min

Tuesday 26.12 Lower body strength + long 2 sets

aerobic 60min

Wednesday 27.12 Recovery walk, nordic walk, bike 45min

etc.. mobility

Thursday 28.12 Running intervals 15sec run – 15sec walk for

4x4min. Running distance 63m.
Walking distance 20m both ends.
2min rest in between sets.
Friday 29.12 Low intensity aerobic intervals 90min constant pace. By walking,
light jogging or with machine of
your choice. Target heart rate
area 120-140. You can also divide
the time into part like 6x15min.
Saturday 30.12 Recovery walk, nordic walk, bike 45min
etc.. mobility

Sunday 31.12 Off / active rest

WEEK 1

Monday 1.1 long aerobic walk/bike 60min

Tuesday 2.1 Morning: Sprints + change of Accelerations + fast deceleration

directions + anaerobic intervals @80%: 4x30m + 4x50m
Sprints @100%: 4x10m, 4x 20m,
Afternoon: Core / upper body 2-3 4x30m, 1min rest after every run
sets Change of directions @100%: 5
repetitions of each progression
stages. 30sec rest after every rep.
Intervals @100%: 2x10x16m,
10sec rest after every run, 2min
rest in between sets
Wednesday 3.1 Lower body strength + long 3 sets
aerobic 60min walk/bike

Thursday 4.1 Recovery walk, nordic walk, bike 45min

etc.. mobility

Friday 5.1 Running intervals 15sec run – 15sec walk for

5x4min. Running distance 66m.
Walking distance 20m both ends.
2min rest in between sets.
Saturday 6.1 Low intensity aerobic 90min constant pace. By walking,
light jogging or with machine of
your choice. Target heart rate
area 120-140. You can also divide
the time into part like 6x15min.
Sunday 7.1 Off / active rest
WEEK 2

Monday 8.1 Morning: Sprints + change of Accelerations + fast deceleration

directions + anaerobic intervals @80%: 4x30m + 4x50m
Sprints @100%: 4x10m, 4x 20m,
Afternoon: Core / upper body 2-3 4x30m, 1min rest after every run
sets Change of directions @100%: 5
repetitions of each progression
stages. 30sec rest after every rep.
Intervals @100%: 2x10x16m,
10sec rest after every run, 2min
rest in between sets
Tuesday 9.1 Lower body strength + long 3 sets
aerobic 60min

Wednesday 10.1 Recovery walk, nordic walk, bike 45min

etc.. mobility

Thursday 11.1 Running intervals on treadmill 20x30s intervals, 30s off in

(good warm-up!!!) between sets. Start with speed
16-17km/h and try to increase
the speed in every set as you get
more warm.
Friday 12.1 Low intensity aerobic intervals 90min constant pace. By walking,
light jogging or with machine of
your choice. Target heart rate
area 120-140. You can also divide
the time into part like 6x15min.
Saturday 13.1 TRAVEL? 45min

Sunday 14.1 TRAVEL?

LOWER BODY STRENGTH:

-trap bar deadlift (8 reps)

-SL gymball hamstring curl (8+8)
-med ball adductor squeezes (10 strong squeezes,
3sec hold per squeeze)

-SL deadlift with kettlebell (8+8) https://www.youtube.com/shorts/s0B4CQxR5BI

-lateral lunge with weight plate (8+8)

-side plank hip thrust with extra weight on hip https://www.youtube.com/watch?v=mJQf5PRILCk

(10+10)

-SL calf raises on a step board (10+10)

-SL calf raises (seated, knee in flexion) (12+12)
-standing hip flexion with kettlebell (8+8)
https://www.youtube.com/shorts/KoQrZsENTNQ
CORE / UPPER BODY:

-pull ups (6 reps)

-mountain climber BOSU (12+12) https://www.youtube.com/watch?v=yWpjsB-zzOU
-side plank + crunch with upper arm and leg
(12+12) https://www.youtube.com/shorts/3V_tdAcOmaY

-shoulder press with bar (10)

-dumb bell row (8+8)
-ab wheel (10)

-bench press with dumb bells (8)

-lateral trunk flexion with kettlebell (10+10)
-back extension machine (12) https://www.youtube.com/watch?v=VHUZWq5iA2w
CIRCUIT – 30sec work, 30sec rest – 4 rounds – 2min rest in between sets. Try to get your heart rate up.

-kettlebell front swings

-med ball smash to the floor

-box jumps

-russian twist with plate

-skater jumps sideways

-dumb bell single arm snatch

-push-ups

-dumb bell thruster

CHANGE OF DIRECTION DRILLS:

5 x no.1

5 x no.2

5 x no.3

30 sec rest after every rep.

WARM-UP EXAMPLES:

-10-15min low intensity exercise of your choice (walk, jog, bike, crosstrainer etc.)

-5-10min spine mobility and lower body activations

-5min warm-up coordination movements

-5min body weigth movements that prepares you for the training:

-SL squats, glute bridges etc..

-If you are doing a running workout, increase speed and heart rate progressively to make sure you are warm
enough. This includes acceleration runs and something that gets your lungs going. A proper warm up is
important especially before high intensity exercises like sprints.