Week 2 Training Schedules

Get ready for Coach Ilham, towards 12.8 beep test pass rate!

WEEK 2
16/02 – 19:00	Fartlek training on track: ~30 minutes consecutive run:- 2 x 2 mins (50% of max run) 2 x 30 secs 60-70% of max runs 2 x 20 secs 70-80% of max runs ~4 explosive/fast footwork exercise (3 sets of 30 secs work, 30 secs rest)	*Running Shoes only for Week 2
18/02 – 19:00	~3.2km run under 20 minutes ~5 x 100m sprints ~10 x 50m sprints
20/02 – 15:30	~30 minutes jog ~6km (15 laps):   150m of 60-70% of max run    50m walk