Squads » Fun and Fitness

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Fun and Fitness

This programme introduces an increase in volume and some swim and cycle training into your programme.

Regardless of your ability to swim, kayak or ride, any athlete must be able to jog for 2 hours 30 minutes per week before you can graduate to any squad programme that involves running.

Ideally this 2 hours 30 minutes will involve running for 45 minutes on Thursday, 1 hour 15 minutes on Saturday and 30 to 45 minutes on one other day- Tuesday or Sunday being the main choices.

As with the Beginners the main reason for focussing on a slow running build up is to develop the base strength in the feet and lower leg muscles to support the increase forces associated with faster running.

Two additional benefits are derived from longer slow running. They are:

  1. Increased capillarisation of the muscles - which means an increased capacity for the blood to carry oxygen and nutrients into the muscles and to remove waste products from the working muscles;
  2. The training of one type of fast twich fibre to operate aerobically - something all the world's fastest runners have in common.

Daily Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim 6am

From 4:30 to 7:15pm

Rest or
Swim RP 6am 
OR Ride
At 6:15am
RP 6am

At 8:15am

BvB 7am-Week 1
SK_BP 7am-Week 2

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.