Week 1: 30 Dec

Week 2: 6 January

Week 3: 13 January

Week 4: 20 January

Week 5: 27 January

Week 6: 3 February

Week 7: 10 February

Seated Forward Fold
Hold for 20-60 seconds

Standing Forward Bend
Hold for 20-60 seconds

Child's Pose
Hold for 20-60 seconds

Lying Hamstring Stretch
Hold for 20-60 seconds per leg

Runner’s Lunge (Hip Flexor Stretch)
Hold for 20-60 seconds per side

Figure Four Stretch
Hold for 20-60 seconds each side

Cobra Stretch
Hold for 20-60 seconds

Arm circles
1 set of 10 reps each way

Russian twists
3 sets of 10 reps

Swissball Jackknife
3 sets of 15 reps

Swissball Deadbug
3 sets of 15 reps

Glute Raise
3 sets of 15 reps

Side Plank
3 sets of 30-second holds per side

Exercise Band Knee Drives
3 sets of 15 reps per leg

Cobra Pose
1 minute

Child's Pose
1 minute

Long Run with Tempo (LRwT)

What is it?A long run with tempo combines endurance training with a focused effort to improve speed and stamina. It’s a workout where you run a longer distance than usual, but include a section (the "tempo" part) where you pick up the pace to a challenging but sustainable speed—usually faster than your regular long-run pace but slower than an all-out sprint.How to Do It:
1. Warm-Up: Start with an easy-paced run for 10-15 minutes to loosen up.
2. Long Run: Run at your usual long-run pace (comfortable enough to hold a conversation) for the majority of your run.
3. Tempo Section: In the middle or toward the end of your run, increase your pace to a "comfortably hard" speed for 10-20 minutes. You should feel like you’re working, but not gasping for air.
4. Cool Down: Slow back down to an easy pace for the last part of your run.What It's For:
This workout builds both endurance and speed. It trains your body to maintain a faster pace for longer distances and helps you become more efficient at running. Long runs with tempo are especially useful for preparing for races, as they simulate running hard on tired legs.

Interval Training

What is it?Interval training is a workout that alternates between short bursts of high-intensity running and periods of rest or easy running. It’s designed to improve your speed, stamina, and overall fitness by pushing your limits in short, manageable doses.How to do it:
1. Warm-Up: Start with 10-15 minutes of easy running to get your body ready.
2. Intervals: Run at a fast pace (about 80-90% of your max effort) for a set time or distance—like 30 seconds to 2 minutes, or 200 to 400 meters.
3. Recovery: Follow each fast interval with a period of slower running or walking, long enough to catch your breath—typically the same length of time as the interval or slightly longer.
4. Repeat: Alternate between running fast and recovering for 4-10 rounds, depending on your fitness level.
5. Cool Down: End with 5-10 minutes of easy running to bring your heart rate down.What it's for:
Interval training boosts your cardiovascular fitness and makes you faster by teaching your body to recover quickly after hard efforts. It’s great for runners of all levels, whether you’re training for a race or just looking to get stronger and fitter. Plus, the variety makes it a fun way to mix up your running routine!