Gorgonio, Gleena Mae A.

BPE – SPE – III

Duration : 5 weeks
Date : April 5 – May 5, 2018
MARATHON TRAINING DESIGN
Combining Speed and Endurance, this 5-week training plan was designed to adapt to your experience level and
allowing you to get the most out of your training. Use this as a visual guide and get ready to tackle Marathon.

WEEKS MON TUES WEDS THUR FRI SAT SUN TOTAL

Km
Week 1
Time Start Run Run Run Run Run Run
6:30am
5km 10km 15km 18km 21km 25km REST

Week 2
Time Start Motiva- Bicycling Bicycling Bicycling Bicycling Bicycling
6:30am
tional 10km 15km 20km 25km 30km REST
class
WEEKS MON TUES WEDS THUR FRI SAT SUN TOTAL
Km
Week 3
Time Start Motiva-
(Swimming
7:00am) tional Swimmin Swimmin Swimmin Swimmin Swimmin REST
class g g g g g

Week 4
Time Start Bicycling Bicycling Bicycling Bicycling Motiva- REST REST
6:30am
35km 40km 45km 50km tional
class

Week 5
Time Start Run Run Run Run Run Motiva- REST
6:30am
30km 35km 40km 45km 50km tional
class
 Gorgonio, Gleena Mae A.
BPE – SPE – III
Duration : 4 weeks / 1 month
Date : April 5 – May 5, 2018

BASIC BASKETBALL TRAINING DESIGN FOR WOMEN

Basketball is a fast pace sport that requires explosive strength, top speed, agility and fine-tuned on court skills.
Focus on ball drills, conditioning, positioning, and shooting.

WEEKS MON TUES WEDS THUR FRI SAT SUN

Week 1
6:00am-7:00am Warm-up Warm-up Warm-up Warm-up Warm-up 7-11:00am
Jogging
R
7:00am- 8:00am Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am Ball drills Conditioning Positioning Basketball Shooting Whole day
E
(Lay-ups, (Knee raise, (Center, plays training S
passing, High knees Forward, (Apply Mon- T
dribbles etc.) etc.) Point guard Fri)
etc.)
WEEKS MON TUES WED THURS FRI SAT SUN

Week 2
6:00am-7:00am Motiva- Warm-up Warm-up Warm-up Warm-up 7-11:00am R
7:00am- 8:00am Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am tional Ball drills Shooting Basketball Basketball Whole day
E
class (Lay-ups, plays plays training S
passing, (Apply Mon- T
dribbles etc.) Fri)
Week 3
6:00am-7:00am Warm-up Warm-up Warm-up Warm-up Warm-up 7-11:00am
7:00am- 8:00am Jogging Jogging Jogging Jogging Jogging & 1- 4:00pm
8:00am- 9:30am Ball drills Positioning Shooting Basketball Basketball Whole day
R
(Lay-ups, (Center, plays plays training E
passing, Forward, (Apply Mon- S
dribbles etc.) Point guard Fri) T
etc.)
Week 4
7-11:00am Warm – up Warm-up Warm-up Warm-up Warm-up Motiva- R
& 1- 4:00pm Jogging Jogging Jogging Jogging Jogging
Whole day Basketball Basketball Basketball Basketball
tional E
training plays plays plays plays class S
T