Weekly workout plan – 7/8/20


Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes….

Weekly Workout Plan


Make sure you are safe doing these workouts. We have workouts aimed at various ability levels, so if you find one too difficult to do properly, swap it to an easier one.

What is it good for?

Fitness and recovery.

Equipment needed

Timer, set of cones and a park.


Agility aerobic run


Following on from last weeks outdoor session, we got another one for you. This one is aimed at improving your fitness and recovery times, so will be especially good for people who play team sports.

Set your cones up in the same cross pattern as last time, each cone, 5 paces apart. Then add another 3 cones in a straight line, x20, x40 and x60 paces away.

Cone pattern

You start and end at the “south” of the diamond grid. Start the stop watch and see how long it takes you to run to the:

  • Centre cone
  • West cone
  • Centre cone
  • North cone
  • Centre cone
  • East cone
  • The 20 pace cone
  • South cone.

Record how long that took you, then take an equal time to rest (so if it took you 33 seconds to run the course, take 33 seconds to rest).

Then you repeat it, but this time running out to the 40 pace cone. Again record the time it took you and take equal rest.

Repeat the process again for the 60 pace cone, then the 40 pace cone and finally for the 20 pace cone again.

Let’s do it!

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