If you are a women, at Fitness Level 1, choose one of these programmes:
Walk 10 km within 21 weeks with Shape up for Summer 1
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan for the full complement. Where: Home or gym.
Walk 10 km within 11 weeks with Shape up for Summer 2 Walk 10 km Components=fitness, resistance and stretching. Notes: Add a healthy eating plan for the best results.
Where: Home or gym.
Run 10 km within 14 weeks with Get Sporty: Running
Components=fitness. Notes: It will be best to add a muscle toning programme and stretches, as well as a healthy eating plan to your fitness regime.
Where: Anywhere outdoors
Run 5 km + Cycle 20 km within 11 weeks with Shape up for Summer 2 Run 5 km + Cycle 20 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Home or gym.
Cycle 40 km within 11 weeks with Shape up for Summer 2 Cycle 40 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Outdoors and home or gym.
Get fit by playing tennis or fit for tennis within 12 weeks with Get Sporty Tennis
Components=fitness and resistance. Notes: You need to add stretching and a healthy eating plan to your programme.
Where: Home or gym and tennis court.
Train for a short triathlon (Swim 400 – 500 m; bike 10 – 20 km; run 5 km) within 12 weeks with Get Sporty Triathlon. Components=fitness, resistance. Notes: You need to add stretches and a healthy eating plan to this programme for the full complement.
Where: At home, in the gym , anywhere outdoors.
Do half the lengths of the following programme: Swim 1000 m within 4 weeks, or 1600 m within 8 weeks or 2200 m within 12 weeks with Get Sporty Swimming, Level 1 Components=fitness and muscles. You need to add stretches, a little bit of muscle work and a healthy eating plan.
Where: A swimming pool at home or at a gym.
If you are a Man, Fitness Level 1, choose one of these programmes:
Walk 10 km within 21 weeks with Shape up for Summer 1
Components=fitness, resistance + stretching. Add a healthy eating plan for the full complement.
Where: Home or gym. Outdoors.
Walk 10 km within 11 weeks with Shape up for Summer 2 Walk 10 km Components=fitness, resistance and stretching. Notes: Add a healthy eating plan for the full complement.
Where: Home or gym.
Run 10 km within 14 weeks with Get Sporty: Running
Components=fitness. Notes: It will be best to add a muscle toning programme, and stretches, as well as a healthy eating plan to your fitness regime.
Where: Anywhere outdoors
Run 5 km + Cycle 20 km within 11 weeks with Shape up for Summer 2 Run 5 km + Cycle 20 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Home or gym.
Cycle 40 km within 11 weeks with Shape up for Summer 2 Cycle 40 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Outdoors and home or gym.
Get fit by playing tennis or fit for tennis within 12 weeks with Get Sporty Tennis
Components=fitness and resistance. Notes: You need to add stretching and a healthy eating plan to your programme.
Where: Home or gym and tennis court.
Train for a short triathlon (Swim 400 – 500 m; bike 10 – 20 km; run 5 km) within 12 weeks with Get Sporty Triathlon. Components=fitness, resistance. Notes: You need to add stretches and a healthy eating plan to this programme for the full complement.
Where: At home, in the gym , anywhere outdoors.
Do half of the following lengths: Swim 1000 m within 4 weeks, or 1600 m within 8 weeks or 2200 m within 12 weeks with Get Sporty Swimming, Level 1 Components=fitness and muscles. You need to add stretches, a little bit of muscle work and a healthy eating plan.
Where: A swimming pool at home or at a gym.
If you are a Woman, Fitness Level 2, choose one of these programmes:
Run 10 km within 11 weeks with Shape up for Summer 2 Run 10 km(This is ideal for Level 1.5)
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan.
Where: Home or gym, and outdoors.
Run 21,1 km within 11 weeks with Shape up for Summer 2 Run 21,1 km.
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan.
Where: Outdoors, home or gym.
Cycle 100 km within 12 weeks with Get Sporty Cycling
Components=fitness. Notes: Add muscle work, stretches and a healthy eating plan to your programme for the full complement.
Where: Outdoors, or gym.
Swim 1000 m within 4 weeks, or 1600 m within 8 weeks or 2200 m within 12 weeks with Get Sporty Swimming, Level 1 Components=fitness and muscles. You need to add stretches, a little bit of muscle work and a healthy eating plan.
Where: A swimming pool at home or at a gym.
If you are a Man, Fitness Level 2, choose one of these programmes:
Run 10 km within 11 weeks with Shape up for Summer 2 Run 10 km(This is ideal for Level 1.5)
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan.
Where: Home or gym, and outdoors.
Run 21,1 km within 11 weeks with Shape up for Summer 2 Run 21,1 km.
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan.
Where: Outdoors, home or gym.
Cycle 100 km within 12 weeks with Get Sporty Cycling
Components=fitness. Notes: Add muscle work, stretches and a healthy eating plan to your programme for the full complement.
Where: Outdoors, or gym.
Swim 1000 m within 4 weeks, or 1600 m within 8 weeks or 2200 m within 12 weeks with Get Sporty Swimming, Level 1 Components=fitness and muscles. You need to add stretches, a little bit of muscle work and a healthy eating plan.
Where: A swimming pool at home or at a gym.
Swim 1600 m within 4 weeks or 2200 m within 8 weeks with Get Sporty Swimming, Level 2 Components=fitness. Notes: Add muscle work, stretches and a healthy eating plan.
Where: A swimming pool at home or at the gym.
Advanced Level for Woman/Man:
Swim 1600 m within 4 weeks or 2200 m within 8 weeks with Get Sporty Swimming, Level 2 Components=fitness. Notes: Add muscle work, stretches and a healthy eating plan.
Where: A swimming pool at home or at the gym.
Swim 2200 m within 4 weeks with Get Sporty Swimming, Level 3
Component=fitness. Notes: Add muscle work, stretches and a healthy eating plan.
Where: A swimming pool at home or at the gym.
Swim 2100 m within 7 weeks: Train for the Midmar mile (open water) with Get Sporty Swimming Advanced.
Components=fitness. Notes: Add muscle work, stretching and a healthy eating plan.
Where: A swimming pool at home or the gym, a dam or river.
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