Fitness

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

Yo Yo Fitness Test – MP3

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

TFA Fitness For Touch v1.0

Post your fitness achievements via the squad Facebook page.