2km Fitness Programme – May 2013:
30 second Run – 3 sets of 5 repetitions
30sec run then 30 sec recovery
1 min recovery between sets
30 Sec Run Distance based on 2km Time
Example: Zara needs to run 155metres in 30 seconds, then rest 30 seconds and repeat this 5 times = 1 set. Then rest 1 min and do this 3 times
Example: Sam needs to run 145metres in 30 seconds, then rest 30 seconds and repeat this 5 times = 1 set. Then rest 1 min and do this 3 times
Example: Sarah needs to run 125metres in 30 seconds, then rest 30 seconds and repeat this 5 times = 1 set. Then rest 1 min and do this 3 times
60 second Run – 2 sets of 4 repetitions
60sec run then 60 sec recovery
2 min recovery between sets
60 Sec Run Distance based on 2km Time
Example: Zara needs to run 285metres in 60 seconds, then rest 60 seconds and repeat this 4 times = 1 set. Then rest 2 mins and do this 2 times
Example: Sam needs to run 265metres in 60 seconds, then rest 60 seconds and repeat this 4 times = 1 set. Then rest 2 mins and do this 2 times
Example: Sarah needs to run 230metres in 60 seconds, then rest 60 seconds and repeat this 4 times = 1 set. Then rest 2 mins and do this 2 times
Fitness Documents:
Manly Womens Premier League Preparation Fitness Program – June12
Manly Women's Premier League – 6 Week Fitness Programme Yo Yo – June2011
Manly Women's Premier League – 5 Week Fitness Programme A – June2011
Manly Women's Premier League – 5 Week Fitness Programme B – June2011
Manly Women's Premier League – 16 Week Fitness Programme – June2011
Post your fitness achievements via the squad Facebook page.
