Workout for: Emmy Whitmore
Workout covering: Running plan with cardio intervals workout
Creation date: 02/24/2022
End date: current


Running plan

Running plan for the week: 28th Feb 2022

Warm-up: 5 minutes
Circuit: (
Run: Fast (4 minutes out and 4 minutes back)
Recovery: 2 minutes
Set 1: x2 (4 minutes) Step up (40s on 20s rest) + High knees (40s on 20s rest)
Set 2: x2 (4 minutes) Lunge to jump (40s on 20s rest) + explosive side hops (40s on 20s rest)
Recovery: 2 minutes
) 20 mins each round

Finish with: Run fast (4 minutes out and 4 minutes back)

Cool-down: 7 minutes

Running plan outline:
Warm-up: 5 minutes dynamic movement
Run details:
10 minutes run
4 x 30 seconds strides with 2 mins recovery jog (10 mins)
10 minutes run
4 x 30 seconds strides with 2 mins recovery jog (10 mins)
10 mins easy pace run to finish
Cool-down: 5-10 minutes

Easy effort jog/walk for about 30-45 minutes

Recovery day, with a walk


Strength training exercises, 1

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
I’ve left this in your workout plan, fit this in if you can sometime during the day.

DateRepeatsRestOther
01/17/2022160 secondsInitial set

Movement: Complex full body movement incorporating push,pull,bend and lift, and rotation.
Reps: 10 x with weight in left hand, then swap hands for 10 x
Sets: 2
Tempo:
Weight: 5#
Equipment: Dumbbell
Base of support:
Rest between sets: 60 seconds
Comments: Side hop, to overhead press, to RDL, to side hop, to overhed press, to crossover row.

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Strength training exercises 2

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

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Movement: Step up, Step side, Step down
Reps: 10,10,10 Left and right foot
Sets: As many as you feel like doing.
Tempo: Step at a reasonable pace.
Weight: 5# in each hand
Equipment: Dumbbells
Base of support:
Rest between sets: 30 seconds
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Exercise group 4

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

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Exercise group 5

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

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Exercise group 6

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

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Workout template version 1.2