FEAR Training Plan. Intermediate to Advanced. Week 1. Week 2. Week 3. *Core workout detailed at the end of the plan. Monday. Run 1 hour, easy pace
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1 FEAR Training Plan Intermediate to Advanced *Core workout detailed at the end of the plan Week 1 FERMANAGH ENDURANCE ADVENTURE RACE Run 1 hour, easy pace Rowing machine m Upper body weights - Gym based Bike - 90 minutes, climbing where possible Swim stretch low intensity Run 5km. Run for a time outside Bike - 30km, pick a hilly route Week 2 Run 45 minutes, challenging pace Bike 100 minutes, moderate pace Rowing machine 20 minutes, challenging pace Upper body weights session, Gym based Swim stretch low intensity Run 60 minutes Trail running, challenging pace Kayaking 2km, easy pace Bike, 2 hours, endurance Week 3 Run - Hills /sprints 6-8 sets 800m, Max efforts *Core workout, Gym based Rowing machine - Sprints, 5-10 sets, 500m, Max efforts. Gym based Spin class hit or urbo trainer, 1 hour. Cover as many km. Home or Gym
2 Run 6km, Go for a time - Outside Run - Trail running, 1 hour moderate pace Bike minutes, challenging pace Swim - 1 hour, easy Pace Week 4 Rowing machine meters, Max pace with *core workout or kayaking in open water 4km, easy pace Bike minutes, Climbing - 3 big climbs. Pushing for Endurance Run one - 30 minutes, Moderate pace Run two - 45 minutes, Challenging pace Kettle bell class and core Upper body weights session - Core workout, Gym based Swim - 1 hour Run 1-40 minutes Kayak - 3km Bike 1.5 Hours Run 2-30 minutes Transition Training Week 5 - Ice bath - Stretch low intensity Run - 6km to 10km. Go for a time. Gym based Spin Class hit with core or Turbo trainer - 60 minutes Cover as many km Run - Hills, 6-8 sets 500 meters Climbing Rowing machine m or Kayaking 3km, challenging pace Bike - 10km Run - 7km Bike - 15km Kayak - 2km Run - 5km Transition Training Swim - 1 hour, easy Pace
3 Week 6 Bike - 90 minutes, continuous hills Rowing machine - Sprints 5-10 sets, 500 m. Max efforts, Gym based Run - 7km. Trail with hills, challenging pace Kettle bell class and *core or Lower body weights workout - Gym based Bike - 50km Endurance Swim stretch low intensity Week 7 Run 7km, challenging pace Bike - 90 minutes. Cover as many km Upper body weights session, *Core Workout - Gym based Run - Hills /sprints 6-8 sets, 800m. Max efforts - Core workout, Gym based Rowing machine m. *Core Workout Gym based - Max Efforts or kayaking in open water 3km - Max efforts Swim 1 Hour Easy Pace Bike - 10km Big climb needed Run - 5km Bike - 15km Continuous hills Kayak - 3km Run steep Hill, need 1km climbing 304 meters Transition Training Week 8 *Core workout - Spin class hit or Turbo trainer - 60 minutes Cover as many km, Max Efforts Run - 1 Hour, Moderate pace Kettle bell class and core or Upper body weights session. *Core workout. Gym based Swim - 30 minutes, stretch low intensity Bike - 10km Big climb needed Trail with hills 7Km Bike - 25 km Continuous hills Kayak - 3km, Run steep Hill need 1km climbing 304 meters
4 Bike downhill 13km Week 9 Rowing machine m, Easy pace. Core workout - Gym based Run - 40 minutes, Out Side - Moderate pace Swim - 1 Hour Bike - 90 minutes, Easy pace Upper body weights session. *Core workout - Gym based Kayak - 3km Bike - 10km Run - 5km, Moderate pace Week 10 Rowing machine m, easy pace. Core workout Run -30 minutes, easy pace Swim - 45 minutes Bike - 30 minutes, easy pace - *Core workout Gym based Good to Go - Race Day
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Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
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Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
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