1. Training
1.1. Week 1 - Volleyball Girls/Boys
1.1.1. 1.5 m run
1.1.2. 3 m run
1.1.3. Rest
1.1.4. 30 min walk
1.2. Week 2 - Volleyball Girls/Boys
1.2.1. 1.5 m run
1.2.2. 3.5 m run
1.2.3. Rest
1.2.4. 35 min walk
1.3. Week 3 - Volleyball Girls/Boys
1.3.1. 1.5 m run
1.3.2. 3 m run
1.3.3. Rest
1.3.4. 40 min walk
1.4. Week4 - Volleyball Girls/Boys
1.4.1. 2 m run
1.4.2. 3 m run
1.4.3. 1.5 m run
1.4.4. 4 m run
1.4.5. 30 min walk
2. Training
2.1. Week 1 - Basketball Boys
2.1.1. 3 m slow run
2.1.2. 5 m race pace
2.1.3. Rest
2.1.4. 8 m long run
2.1.5. Cross-training
2.2. Week 2 - Basketball Boys
2.2.1. 3 m slow run
2.2.2. 5 m race pace
2.2.3. Rest
2.2.4. 9 m long run
2.2.5. Cross-training
2.3. Week 3 - Basketball Boys
2.3.1. 3 m slow run
2.3.2. 5 m race pace
2.3.3. Rest
2.3.4. 6 m long run
2.3.5. Cross-training
2.4. Week 4 - Basketball Boys
2.4.1. 3 m slow run
2.4.2. 6 m race pace
2.4.3. Rest
2.4.4. 11 m long run
2.4.5. Cross-training
3. Week 1
3.1. Mon
3.2. Tue
3.3. Wed
3.4. Thu
3.5. Fri
3.6. Sat
3.7. Sun
4. Week 2
4.1. Mon
4.2. Tue
4.3. Wed
4.4. Thu
4.5. Fri
4.6. Sat
4.7. Sun
5. Description
5.1. Use this map as a monthly plan for your training routine
5.2. Choose the training plan that fits your fitness level best (novice I, novice II or advanced)
5.3. Put together your training schedule by copying the distance you want to run to the respective weekdays
5.4. Once you've successfully finished an exercise, check it off
5.5. Write down your speed and overall condition during and after the work-outs to keep track of your improvements. You use the notes widget for this.
5.6. Delete this description.
6. Tune - ups
6.1. Week 1 - Volleyball Girls
6.1.1. 3 m slow run
6.1.2. 5 m slow run
6.1.3. 3 x uphill
6.1.4. Rest
6.1.5. 5 m race pace
6.1.6. 10 m long run
6.2. Week 2- Basketball Boys
6.2.1. 3 m slow run
6.2.2. 5 m slow run
6.2.3. 30 tempo run
6.2.4. Rest
6.2.5. 5 m slow run
6.2.6. 11 m long run
6.3. Week 3 - Volleyball Boys
6.3.1. 3 m slow run
6.3.2. 6 m slow run
6.3.3. 4 x 800 interval
6.3.4. Rest
6.3.5. 6 m race pace
6.3.6. 8 m long run