Training Programs — Deep Dive

1. Week 1 Walk/jog 1:1 × 10–12; breath 3‑in/3‑out.
2. Week 2 Jog 8–12 min + 3×(2 min jog / 1 min walk) + 6 min easy.
3. Week 3 Steady 15–20 min + 4× 30–45s pickups / 90s easy.
4. Week 4 5K rehearsal: 10 easy → 15–20 steady → 5–8 cool.

• Warm‑up (5–7): brisk walk → light jog; A‑skips, leg swings.
• Main (15–25): from week plan; RPE 5–7.
• Cooldown (5–8): easy walk/jog + calf/hip flexor stretch.

RPE: Easy 4–5 • Steady 6–7 • Pickups 7–8. Safety: Step down if shin pain; cadence ~170–180.

• WU 5: 85→95 RPM (RPE 4→5).
• Climbs 2×6: 60–70 RPM @ RPE 7; 2 easy between.
• Surges 3×2: 95–100 RPM @ RPE 8; 2 easy between.
• CD 6: spin down + stretch.

Cadence/RPE: Easy 90–100 @ 3–4 • Climb 60–70 @ 7 • Surge 95–100 @ 8. Safety: Flat back; hydrate 500 ml / 30–40 min.

• WU 4: cat‑cow, hip circles, inchworms.
• Main 18: 3 rounds — 40s on / 20s off: push‑ups • squat→calf raise • dead bug/hollow • reverse lunges • prone Y‑T‑W.
• CD 3: child’s pose, pec stretch, hip flexor.

RPE: 6–7; clean reps, no failure.

• WU 2: diaphragm breathing (4‑4‑6).
• Main 10: 2 rounds — 40/20: plank • dead bug • side plank (L/R) • bird‑dog.
• CD 2–3: thread‑the‑needle, gentle twists.

RPE: 5–6; quality over quantity.

• Neck → T‑spine → hips → hamstrings → calves.
• Hold 30–45s per posture, slow breath (4–6 cpm).

Safety: No pain; stay within comfort.

• WU 5: ankle rocks, hip openers, band walks.
• Main 18–22: 3 rounds — 45/15: single‑leg RDL • lateral lunges • rotation chops • wall sit (60s).
• CD 4–6: calves, quads, T‑spine rotation.

RPE: 6–7; crisp form.

• WU 4: jump rope (imaginary), stance, guard.
• Main 12: 6 rounds — 40/20: 1‑2 • 1‑2‑3‑2 • step‑back‑counter • core finisher (1 min).
• CD 4: shoulders, traps, hips.

RPE: 7–8 on rounds; crisp technique.

• WU 4: ankle hops, hip hinge, T‑spine openers.
• Main 16–18: 3 rounds — 40/20: box step‑ups • squat jumps (or calf raises) • plank row • lateral bounds.
• CD 4: quads, glutes, calves.

RPE: 6–8 depending on jump scaling.