Warm up before and after sessions.
Undertake a daily flexibility session 10/15 minutes - Hold stretch for at least 15 seconds
Schedule to be in addition and in conjunction with Club training.

Day 1 2/3/4 mile run - target 7/8 minute miles - run for 30 minutes
Day 2 5/10 minute jog - Circuit 1
Day 3 5/10 min jog/run then stretch CIRCUIT 1 - 3 Repetitions
2 x 200m @ 50% effort 14 Press Ups
4 x 100m @ 60% effort 20 Sit Ups
5 x 50m @60% effort 10 Burpees
Warm down and stretch 20 Step on Bench
Day 4 5/10 minute jog - Circuit 1 10 Back Dips
Day 5 REST 1 min plank & 2 x Side plank
Day 6 3/4/5 mile run - run for 30 minutes
Day 7 5/10 minute jog - Circuit 1
Day 8 As Day 3
Day 9 As Day 4
Day 10 REST
Day 11 4/5 mile run - run for 35 minutes
Day 12 5/10 min jog - Circuit 1
Day 13 5/10 min jog/run then stretch 8 x 100m @ 50% effort 3 x 50m @ 60% effort
10 x 20m @ 70% effort Warm down and stretch
Day 14 5/10 minute jog - Circuit 1
Day 15 REST
Day 16 5/10 minute jog - Circuit 2 CIRCUIT 2 - 4 Repetitions
Day 17 2/3/4 mile Fartleck 30 mins 12 Press Ups
Day 18 5/10 minute jog - Circuit 2 20 Sit Ups
Day 19 REST 9 Burpees
Day 20 5/10 min jog/run then stretch 20 Step on Bench
10 x 50m @ 60% effort 9 Back Dips
8 x 25m @ 70% effort 1.5 min plank
10 x 15m @ 70% effort 2 x 45 sec plank (each side)
Warm down and stretch
Day 21 5/10 minute jog - Circuit 2
Day 22 4/5 mile Fartleck work for 35 mins
Day 23 5/10 min jog - Circuit 2
Day 24 REST
Day 25 As Day 20
Day 26 5/10 minute jog - Circuit 2
Day 27 As Day 22
Day 28 5/10 minute jog - Circuit 2
Day 29 REST
Day 30 5/10 min jog/run then stretch
4 x 50m @ 60% effort
4 x 50m @ 80% effort
4 x 50m @ 70% effort
Warm down and stretch
Day 31 10/15 min jog - Circuit 3 CIRCUIT 3 - 4 Repetitions
Day 32 5/6 miles Fartleck 50 mins 20 Press Ups
Day 33 10/15 min jog - Circuit 3 30 Sit Ups
Day 34 As Day 30 12 Burpees
Day 35 REST 25 Step on Bench
Day 36 10/15 min jog - Circuit 3 12 Back Dips
Day 37 As Day 32 2 min plank
Day 38 10/15 min jog - Circuit 3 2 x 1 min plank (each side)
Day 39 As Day 30
Day 40 REST
Day 41 10/15 min jog - Circuit 3
Day 42 5/6 miles Fartleck work for 50 mins