Each week, you will have to complete a warm-up and stretches before each session.

Your programme consists of 4 cardiovascular session and 2 resistance training sessions. You can complete your cardiovascular and resistance training on the same days, or separate days. Rest for 2 days per week.

Session 1 Session 2 Session 3 Session 4 Run 8km Run 5km Run 7km Run 7km

The stretches should be done after each cardiovascular workout and before the resistance training session.

Session 1 Session 2 Exercise Sets Reps Dumbbell front shoulder raise 1 15 Dumbbell bent-over row 1 15 Oblique crunches with ball 1 15 Tricep extension 1 15 Outside forearm 1 15 Squats with dumbbells 2 15 Standing side leg lifts 1 15 Abduction with theraband 1 15 Exercise Sets Reps Pecs with theraband 1 15 Back on all 4's with ball 1 15 Boxing abs exercise 2 15 Bicep reverse curl 1 15 Step-ups with dumbbells 2 15 Backward straight leg raises 1 15 Toe raises 1 15 Adduction with small ball 1 15