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H/W Jonathan Dean 6 WEEK TRAINING PROGRAMME FOR ATHLETES Monday is a day of rest, but athlete must still maintain a healthy balanced diet. WEEK DAY WALK / HIKE / RUN BIKE WEIGHTS / OTHER 1 Tuesday Walk/jog at different intervals for 12 minutes (1 minute of each) 4 x 5 minutes on bike (1 min rest in between next 5 minutes) Stretching Wednesday Walk/jog at different intervals for 15 minutes (1 minute of each) FREE Weight training (circuit) program; Stretching, 5 minute bursts on each machine Friday Walk/jog at different intervals for 18 minutes (Try to build to 2 minutes each) 5 x 5 minutes on bike (1 min rest in between next 5 minutes) Stretching Saturday Go Swimming and do 3x400m lengths with short rest of 1-2 minutes before next length FREE Weight training (circuit) program (as on Wed.) Stretching Sunday 1-11/2 mile hike on relatively flat terrain (try some short 4-5 minute jogging) FREE Read some magazines featuring tips on how to increase strength and stamina 2 Tuesday Walk/jog for 20 minutes (try 2 minutes jog, 1...

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