Transformers Training Program

The Transformers group training program. Below the table is the current strength and conditioning program referred to.

Program:

W/C:

Current Weeks:

Program	Week No	W/C	Tuesday	Thursday	Saturday	Sunday	Optional	Current
Winter 2020	1	04/01/2021	Hills Warm up: 5 min easy Main Session: 5 x 1 min uphill efforts with jog back; then 4 x 10 secs uphill efforts with walk back Warm down: 5 min easy	Easy Run 3-4 miles – pace Level 2 training pace – Final mile at 5k pace	Interval Session Warm up: 10 mins easy Main Session: 4 x 3 mins 5k pace then 2 mins jog recovery Warm down: 5 mins easy Followed by Drills 1 Duration: 45 mins	Optional Easy Run 4 miles	Mobility/Stretching: Hip Swings 10 x each direction Strength Circuit 1 Core Circuit 1	No
Winter 2020	2	11/01/2021	Hills Warm up: 5 mins easy Main Session: 6 x 90 sec uphill efforts with jog back; Then 4 x 10 secs uphill efforts with walk back Warm down: 5 mins easy	Easy Run 3-4 miles pace Level 2 training pace – Final mile at 5k pace	Interval Session Warm up: 10 mins easy Main Session: 3 mins fast, 90 sec recovery 2 mins fast, 90 sec recovery 1 min fast, 90 sec recovery 1 min fast, 90 sec recovery 2 mins fast, 90 sec recovery 3 mins fast, 90 sec recovery Followed by Drills 1 Warm down: 5 mins easy Duration: 50 mins	Optional Easy Run 5 miles	Mobility/Stretching: Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 1 Core Circuit 1	No
Winter 2020	3	18/01/2021	Hills Warm up: 5 mins easy Main Session: 5 x 1 min uphill efforts; 5 x 45 secs; and 5 x 30 secs, all with jog back recovery Warm down: 5 mins easy	Easy Run 3-4 miles pace Level 2 training pace – Final mile at 5k pace	Tempo Run Warm up: 10 mins easy Main Session: Run 2 x 10 min @ 5k pace with 2 min walking break between each set Followed by Drills 1 Warm down: 10 mins easy Duration: 50 mins	Optional Long Run 6 miles	Mobility/Stretching: Hip Swings 10 x each direction Strength Circuit 1 Core Circuit 1	No
Winter 2020	4	25/01/2021	Hills Warm up: 5 mins easy Main Session: 6 x 2 min uphill efforts with jog back; Then 4 x 10 secs uphill efforts with walk back Warm down: 5 mins easy	Easy Run 3-4 miles pace Level 2 training pace – Final mile at 5k pace	Tempo Run Warm up 5 mins easy Main Session: 2 x 15 mins @ 10k pace with 2 min walking break between each set Followed by Drills 1 Warm down: 5 mins easy Duration: 50 mins	Optional Long Run 5 miles	Mobility/Stretching: Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 1 Core Circuit 1	No
Winter 2020	5	01/02/2021	Interval Session Warm up: 5 mins easy 1 x 4 mins fast, 2 min jog recovery; 2 x 3 mins fast, 2 mins jog recovery; 3 x 2 mins Warm down: 5 mins easy	Easy Run 4 miles pace Level 2 training pace – Final mile at 5k pace	5k Time Trial	Optional Long Run 6 miles	Mobility/Stretching: Hip Swings 10 x each direction Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 2 Core Circuit 2	No
Winter 2020	6	08/02/2021	Steady Run Warm Up: 5 mins easy Begin the run gently, gradually quicken the pace until you reach L3-4 effort/5k pace for total 30 mins Warm down: 5 mins easy Duration: 40 mins	Easy Run 4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace	Hills Warm up: 5 min easy Main Session: 5 x 1 min uphill efforts with jog back; then 4 x 10 secs uphill efforts with walk back Followed by Drills 2 Warm down: 5 min easy	Optional Long Run 6 miles	Mobility/Stretching: Hip Swings 10 x each direction Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 2 Core Circuit 2	No
Winter 2020	7	15/02/2021	Tempo Run Warm up: 5 mins easy Main Session: Run 3 x 10 min @ 10k pace with 3 min walking break between each set Warm down: 5 mins easy Duration:43 mins	Easy Run 4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace	Hills Warm up: 5 mins easy Main Session: 6 x 90 sec uphill efforts with jog back; Then 4 x 10 secs uphill efforts with walk back Followed by Drills 2 Warm down: 5 mins easy	Optional Long Run 5 miles	Mobility/Stretching: Hip Swings 10 x each direction Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 2 Core Circuit 2	No
Winter 2020	8	22/02/2021	Run 10k Warm up: 10 mins easy Main Session: Run 5 x 3 min @ 10k pace followed by 3 min easy Warm down: 10 mins easy Duration:50 mins	Easy Run 4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace	The Plank Handicap TBC		Mobility/Stretching: Hip Swings 10 x each direction Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side Strength Circuit 3 Core Circuit 3	No
Program		W/C						Current

Strength and conditioning table

Strength Circuit 1

Squat 10x

Reverse Lunge 10 x each side

Jumping Jacks x 30

Plank 30 secs

2–4 rounds with 1-2 min rest

between

Strength Circuit 2

Sumo squat 10x

Bowlers lunge 10x per leg

Jump rope 30x

Side plank 30 secs each side

Tricep dip 10x

Burpees 10x

2-4 rounds with 1-2 min rest between

Strength Circuit 3

Wall sit 60 secs

SL deadlift 10x each

Mountain climbers 30 secs

Side plank hip dip 10x each

Squat jump in place 10x

Reverse lunge with knee up 10x each

2–4 rounds with 1-2 min rest between

Core Circuit 1

Bridge 15x

Clamshells 15x

Plank 30 secs

Bird dog 10x per side

Figure 4 stretch 15 sec hold per side

Perform 2-4 rounds

Core Circuit 2

Bridge March 15x each

Hip abd 15x each

Side plank 30 secs each

Quad SL pulses 10x each

Pigeon 60 secs each

Perform 2-4 rounds

Core Circuit 3

Band side step 20x each

Band monster walks 20x each

Plank 60 secs

Fire hydrants 15x each

Runners lunge 5x then 15 sec hold each side

Perform 2-4 rounds

Drills 1

Slow march

Sidestepping

Toe walk

Heel walk

Perform drills for 30-60 secs each x 1-2 sets

Drills 2

Slow butt kicks

Karaoke slow

Walk backward

Perform drills for 30-60 secs each x 1-2 sets

Drills 3

Skipping

Side skips

Backward jog

Toe walk

Heel walk

Perform drills for 30-60 secs each x 1-2 sets

Strength and conditioning table

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