Tuesday
Dynamic Warm up
2X400m (60-80secs) 2mins rest
2X300m(45-60secs)1min rest
5X60m at 80%
Static stretches For flexibility 20 minutes

Wednesday
Dynamic warm-ups
1X500m at 70%
1X400m at 70%
1X300m at 70%
1X200m at 70%
2X100m at 70%
1X200m at 70%
1X300m at 70%
1X400m at 70%
Static stretch for flexibility 20 minutes

Thursday
2 Laps Jog
Dynamic Warm ups
5x30m 80%
4x40m 80%
3x50m 80%
2x60m 80%
2 Laps Jog
Static stretches for flexibility 20 minutes

Friday
Dynamic Warm Up
4 Laps Jog
3X 10 Squat Jumps
3X Lunge Jumps (L and R) 20 Yards
3X High Knees 10 yards Sprint 10 yards
3X Fast Feet 10 yards Sprint 10 yards
3X Sprint 10 Backpedal 5 Sprint 15 yards
I e3X 25 Push Ups
3X 10 Burpees
3X 20 Mt. Climbers

Saturday
Dynamic Warm Up
Jog 4 Laps
3X Crunches 25
3X Leg Lifts 25
3X Sit Ups 25
Jog 4 Laps
Static stretches for flexibility 20 minutes

Sunday
Static stretches for flexibility 30 minutes