endurance weekly plan

The endurance plan is if you are in the green part on the BMI chart and able to complete medium on gaining muscles. If you are not able to do medium gaining muscles then do that first for a few weeks.

ENDURANCE:

This plan contains more outdoor activity than any other plan so make sure to have proper running shoes that sit comfortably and clothes appropriate for the weather. There should be about 30 sec between each set.

Monday

  • Block 1:

    • Plank 2 x 30

    • Hold 2 x 20

    • Wall sit 2 x 40

  • Outdoor:

    • Jogging

      • 30 min easy

        • 11 km/h or about 5.5 km

 

 

Tuesday

  • Block 1:

    • 4 x 10 pushups

    • Left leg squat 2 x 15

    • Right leg squat 2 x 15

    • Push sit up 2 x 20

  • Block 2:

    • 2 x 30 sec thrusters

    • 3 x 10 Push up to Jump no dumbbells

    • Crunch with Knee lift 40 sec

 

 

Wednesday

  • Block 1:

    • Plank 2 x 30

    • Hold 2 x 20

    • Wall sit 2 x 40

  • Outdoor:

    • Jogging

      • 30 min easy

        • 11 km/h or about 5.5 km

 

 

Thursday

  • Block 1:

    • 4 x 10 pushups

    • Left leg squat 2 x 15

    • Right leg squat 2 x 15

    • Push sit up 2 x 20

  • Block 2:

    • 2 x 30 sec thrusters

    • 3 x 10 Push up to Jump no dumbbells

    • Crunch with Knee lift 40 sec

 

 

Friday

  • Block 1:

    • Plank 2 x 30

    • Hold 2 x 20

    • Wall sit 2 x 40

  • Outdoor:

    • Jogging

      • 30 min easy

        • 11 km/h or about 5.5 km

 

 

Saturday

  • Block 1:

    • 4 x 10 pushups

    • Left leg squat 2 x 15

    • Right leg squat 2 x 15

    • Push sit up 2 x 20

  • Block 2:

    • 2 x 30 sec thrusters

    • 3 x 10 Push up to Jump no dumbbells

    • Crunch with Knee lift 40 sec

 

 

Sunday

  • Outdoor:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 800 m

    • 400 m (at 800 m pace)

    • 800 m

The week will start off with some endurance based workouts and easy jogging. The blocks can be done at any time but there should be at least 30 min between the jog and the workouts. 

Tuesday is mostly for getting the correct muscles for better endurance. The blocks can be done at any time of the day however they should be at least 30 min away from each other and 1 meal.

Wednesday has the exact same workouts as Monday and it contains endurance workouts and a nice jog. The blocks can go anywhere during the day but they should be at least 3o min and a meal away from each other.

On Thursday there will be a strength workout plan the same as plan as Tuesday. It does not matter in what order the blocks are as long as both of them get done during the day and there is at least 30 minutes between the blocks and 1 meal. 

Friday will have an easy jog and some endurance workouts. The workouts are for the abdominal, leg and arm which contribute to fitness to the whole body. One block should be 30 min away from the other one and also 1 meal in between.

Saturday has a lot of workouts but nothing is easy. These workouts are for power in many different muscles. It does not matter when these workouts go.

On Sunday there will be some outdoor on track endurance training. This plan can go at any time during the day.