12 Weeks - Phase 2

Phase 2
3 Weeks

You should find your current workload to be easy by now and so the purpose of Phase 2 is to push your aerobic capacity a bit more and improve your time/distance with each of your CV sessions. Phase 2 has you working consecutive days. This will help you improve your aerobic capacity further.

Week 4: CV training 3 times on non-consecutive days. Days 1 & 3 train for 30 minutes, day 2 train 20 minutes.

Week 5: CV training 3 times this week. Days 1 & 2 will be “back-to-back” days. Train for 30 minutes on day 1 and 20 minutes on day 2. Take 2 days off and train 30 minutes.

Week 6: CV training 3 times this week. Days 1 & 2 will be “back-to-back” days. Train 30 minutes on days 1 & 2. Take 2 days off and train 30 minutes.

Monday Tuesday Wednesday Thursday Friday Saturday

Week 4 30 minutes 20 minutes 30 minutes
Week 5 30 minutes 20 minutes 30 minutes
Week 6 30 minutes 30 minutes 30 minutes

Phase 3....

12 Weeks - Phase 1

Phase 1
3 Weeks

The purpose of Phase 1 is to get you up and doing some cardiovascular training if you aren’t already. If you are, that’s fine; this will give you some time to focus on a specific program. This cycle is geared to getting you on a steady schedule so you can develop a solid aerobic foundation. Through this phase, you will develop an efficient heart and lung system which will increase your endurance and improve your recovery capabilities.

Week 1: CV training 2 times on non-consecutive days for approximately 20 minutes.

Week 2: CV training 3 times on non-consecutive days for approximately 20 minutes.

Week 3: CV training 3 times on non-consecutive days. Days 1 & 3 train for 20 minutes, day 2 train for 30 minutes. A sample week is below.


Week 1 Monday and Thursday 20 minutes each session
Week 2 Monday, Wednesday and Friday 20 minutes each session
Week 3 Monday and Friday 20 minutes each session, Wednesday 30 minutes

Next time: "Phase 2"