Sports Calendar

Session one: run, swim or fast-paced walk Your heart rate should be 75% of its maximum. (To calculate your maximum heart rate, subtract your age from 220). You should be working hard, sweating, but able to converse. Continue for 30-40 minutes, maintaining constant pace and intensity.

Session two: hill-running Run up a 50-metre-long steep hill at 80% of maximum effort, then walk down to recover. Repeat 10-12 times.

Session three: long intervals Run up a 200-metre-long hill at 70% of maximum effort. Continue to run from the top down to the bottom in a loop, taking twice as long to go down as to go up (uphill, approx 60-90 seconds; downhill, approx 2-3 minutes). Perform 8 loops (30-45 minutes).

RESISTANCE TRAINING

Single-leg squats (thighs) Stand with your weight on your right foot, with the left foot resting against the right ankle for support. Bend your knees to 90 degrees, then return to the start position.3 sets of 12 reps on each leg, with 30 seconds’ rest between sets

Body raises (hamstrings and buttocks) Lie on your back with your legs straight and heels resting on a bench or chair. Keeping your legs straight and your feet together, raise your body and bottom off the ground until your shoulders and heels are supporting your body weight. Lower yourself back down to the starting position. 3 sets of 30, with 60 seconds’ rest between sets

Lateral jump squats (thighs, inner thighs and buttocks) Stand with your feet shoulder width apart and your back straight. Bend both knees evenly as far as you can go. Then, pushing up through your glutes, jump to the left and land with bent knees. Repeat the movement, jumping to the right.2 sets of 20 reps, with 60 seconds’ rest between sets

Hamstring curl with ball (hamstrings) Place a fitness ball against a wall. Lie on your back with your arms by your sides and your palms on the floor. Rest your feet on the middle of the ball, with your legs straight. Keep your hands knee width apart and your toes pointing up. Gently push your heels into the top of the ball, then pull them slowly towards you, dragging the ball about 20cm as you do so. Slowly return to the starting position.3 sets of 25 reps, with 30 seconds’ rest between sets

Hurdle jumps (thighs and buttocks) Line up 5 hurdles (you can use cushions or small boxes if necessary). Stand in front of the first hurdle, bend both knees, then jump up, raising your knees to carry you over it. Repeat with the second hurdle, and continue until you have jumped over all five. 6 sets of 5 jumps

Calf raises (calves) Stand on the edge of a step, balancing on the balls of your feet, with your heels unsupported. Lower your heels below the edge of the step until you feel a stretch in your calf muscles. Raise yourself up so that your weight is on the balls of your feet, then repeat.3 sets of 30 reps, with 30 seconds’ rest between sets

High-position donkey kick (buttocks) Start on all fours, with your elbows, forearms and knees on the floor. Keeping your back flat and your stomach muscles tight, straighten one leg and raise it up behind you as high as you can. Return to the starting position and repeat on the other leg.3 sets of 30 reps, with 60 seconds’ rest between sets

Side strides (inner thighs, calves) Stand with your legs shoulder width apart and slightly bent at the knees. Step your left foot towards the right, jumping the right foot up and out to the side in a smooth motion before the left foot touches the ground. Bring the right foot back into place, this time swinging the left foot up and out to the side just before the right foot touches the ground. 40 strides

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