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Here are running programme, a body weight strength programme and a general weights programme to get you started:
There are a number of options for Stamina training given in the Off-Season & Pre-Season Training Guide.
However if you are starting from a low base and have not done much running lately you might find the following Running Programme a good place to start.
RUNNING PROGRAMME (3 x week)
| WEEK | Minutes Run | Minutes Walked | Repetitions | Total Minutes |
| 1 | 2 | 4 | 5 | 30 |
| 2 | 3 | 3 | 5 | 30 |
| 3 | 5 | 2.5 | 4 | 30 |
| 4 | 7 | 3 | 3 | 30 |
| 5 | 8 | 2 | 3 | 30 |
| 6 | 9 | 2 | 2* | 30 |
| 7 | 9 | 1 | 3 | 30 |
| 8 | 13 | 2 | 2 | 30 |
| 9 | 14 | 1 | 2 | 30 |
| 10 | 30 | 1 | 2 | 30 |
*Finish by running another 8 minutes
So for example week one, you start with 2 minutes running, followed by 4 minutes walking, repeating this 5 times in the course of a 30 minutes running/walking session. Week 2 you run 3 minutes and walk 3 minutes and repeat 5 times and so on building the running up week by week.
BODY WEIGHT STRENGTH PROGRAMME (3 X Week)
| WEEK | EXCERCISE | SET | REPS |
| 1 & 2 | Press-ups | 3 | 8 |
| Sit-ups | 3 | 10 | |
| Back Extensions | 3 | 10 | |
| Burpees | 3 | 8 | |
| Dips | 1 | 10 | |
| Step-ups | 3 | 20 (10 each Leg) |
| WEEK | EXCERCISE | SET | REPS |
| 3 & 4 | Press-ups | 3 | 10 |
| Sit-ups | 3 | 13 | |
| Back Extensions | 3 | 13 | |
| Burpees | 3 | 10 | |
| Dips | 1 | 12 | |
| Step-ups | 3 | 24 (12 each Leg) |
| WEEK | EXCERCISE | SET | REPS |
| 5 & 6 | Press-Ups | 3 | 12 |
| Sit-Ups | 3 | 15 | |
| Back Extensions | 3 | 15 | |
| Burpees | 3 | 12 | |
| Dips | 1 | 14 | |
| Step-ups | 3 | 28 (14 each Leg) |
| WEEK | EXCERCISE | SET | REPS |
| 7 & 8 | Press-Ups | 3 | 15 |
| Sit-Ups | 3 | 18 | |
| Back Extensions | 3 | 18 | |
| Burpees | 3 | 15 | |
| Dips | 1 | Max | |
| Step-ups | 3 | 30 (15 each Leg) |
| WEEK | EXCERCISE | SET | REPS |
| 9 & 10 | Press-Ups | 3 | 18 |
| Sit-Ups | 3 | 20 | |
| Back Extensions | 3 | 20 | |
| Burpees | 3 | 18 | |
| Dips | 1 | Max | |
| Step-ups | 3 | 36 (18 each Leg) |
Rest: 20 seconds between reps, 60 seconds between sets
WEIGHT TRAINING PROGRAMME
All weights to be done at 50-60% max
Day 1 & 3
Warm-Up 10 minutes on cross-trainer, followed by flexibility exercises.
| EXERCISE | SET | REPS |
| Bench Press | 3 | 12 |
| Lat pull-down | 3 | 12 |
| Half-Squat | 3 | 12 |
| D/B Shoulder Press | 3 | 12 |
| D/B Bicep Curl | 3 | 12 |
| Triceps push-down | 3 | 12 |
| Crunches | 3 | 20 |
Day 2
Warm-Up for 10 minutes/2000m on the rowing machine, followed by flexibility exercises.
| EXERCISE | SET | REPS |
| D/B Chest Press | 3 | 12 |
| Seated Machine Row | 3 | 12 |
| Lunges | 3 | 12 |
| Triceps extensions | 3 | 12 |
| B/B Bicep Curls | 3 | 12 |
| Reverse D/B Fly’s | 3 | 12 |
| Crunches | 3 | 20 |
Rest: 30 seconds between reps, 60 seconds between sets
Bernie Kelly
