Training program

By Tyler Parker

DAY ONE • Warm up, stretch arms & legs 10 minutes, and

walk for 5 minutes.• Workout, run 2 miles in 20 minutes(50%), 100

crunches in 5 minutes, 100 sit-ups in 5 minutes.

• Cool-down, walk 1 ½ miles in 15 minutes

DAY TWO REST REST REST REST REST REST REST REST REST

DAY THREE • Warm up, stretch legs 5 minutes swim for ten

minutes• Workout, Football for 30 minutes (65%)• Cool down, push ups 50 in 10 minutes, jump

rope for 5 minutes

DAY FOUR • Warm- up swim laps for 20 minutes• Workout, tennis for 1 hour(80%)• Cool down, 100 crunches for 5 minutes and 200lunges for 10minutes.

DAY FIVE • Warm up, walk 10 minutes around the track,

stretch legs for 5 minutes.• Workout, sprint 4 laps around track 20(65%)

minutes, run one mile to work off the doughnut from breakfast.

• Cool down, jog home 15 minutes

DAY SIX REST REST REST REST REST REST REST REST REST

DAY SEVEN• Warm up, walk ten minutes around track,

sprint one lap around track 5 minutes• Workout, Run 3 miles in 30 minutes.• Cool down, walk 10 minutes around track,

stretch legs for five minutes.

DAY EIGHT• Warm up, walk for ten minutes, stretch arms

and legs for 5 minutes• Run 3 miles in 30 minutes• Cool down, pushups 100 in five minutes, sit-

ups 200 in ten minutes

DAY NINE • Warm up, jog 10 minutes, walk 5 minutes• Workout, football 1 hour(100%)• Cool down, stretch arms and legs 10 minutes,

walk 5 minutes

• Warm up, swim 25mlaps in 15 minutes.• Workout, basketball 30 minutes(85%)• Cool down, stretch arms and legs five minutes,

100 sit-ups five minutes, walk five minutes around track.

DAY ELEVEN

• Warm-up, walk 10 minutes around track• Workout, Football 1 hour(75%)• Cool down, stretch legs and arms five minutes,

walk 10 minutes.

DAY TWELVE

• Warm up, walk ten minutes around track, sprint one lap around track 5 minutes

• Workout, Run 3 miles in 30 minutes.• Cool down, walk 10 minutes around track,

stretch legs for five minutes.

DAY THIRTEEN

• Warm up, jog 10 minutes around track, stretch arms five minutes.

• Workout, run 4 miles(90%) for 30 minutes• Cool down stretch legs five minutes, walk 10

minutes around track

DAY FOURTEEN

• Warm up, Swim 30 laps in 15 minutes• Workout, Run 2 miles(50%) in 30 minutes• Cool down, jog 10 minutes, stretch legs five

minutes

DAY FIFTEEN Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest

DAY SIXTEEN

• Warm up, stretch arms and legs for 10 minutes, jog 5 minutes

• Workout, Bike ride(75%) through hills 30 minutes

• Cool down, Jog 10 minutes around the track, stretch legs five minutes

DAY SEVENTEEN

• Warm up, Swim 30 laps in 15 minutes• Workout, Run 2 miles(50%) in 30 minutes• Cool down, jog 10 minutes, stretch legs five

minutes

DAY EIGHTTEEN

• Warm- up swim laps for 20 minutes• Workout, tennis for 1 hour(80%)• Cool down, 100 crunches for 5 minutes

and,200 lunges for 10minutes

DAY NINETEEN

• Warm up, walk 10 minutes around the track, stretch legs for 5 minutes.

• Workout, sprint 4 laps around track 20(65%) minutes, run one mile to work off the doughnut from breakfast.

• Cool down, jog home 15 minutes

DAY TWENTY

• Warm up, walk ten minutes around track, sprint one lap around track 5 minutes

• Workout, Run 3 miles in 30 minutes.• Cool down, walk 10 minutes around track,

stretch legs for five minutes.

DAY TWENTYONE

• Warm up, walk for ten minutes, stretch arms and legs for 5 minutes

• Run 3 miles in 30 minutes• Cool down, pushups 100 in five minutes, sit-

ups 200 in ten minutes

DAY TWENTYTWORest Rest Rest Rest Rest Rest Rest Rest Rest Rest

DAY TWENTYTHREE

• Warm up, stretch arms & legs 10 minutes, and walk for 5 minutes.

• Workout, run 2 miles in 20 minutes(50%), 100 crunches in 5 minutes, 100 sit-ups in 5 minutes.

• Cool-down, walk 1 ½ miles in 15 minutes

DAY TWENTYFOUR

• Warm up, walk ten minutes around track, sprint one lap around track 5 minutes

• Workout, Run 3 miles in 30 minutes.• Cool down, walk 10 minutes around track,

stretch legs for five minutes.

DAY TWENTYFIVE Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest

DAY TWENTYSIX

• Warm up, stretch arms and legs for 10 minutes, jog 5 minutes

• Workout, Bike ride(75%) through hills 30 minutes

• Cool down, Jog 10 minutes around the track, stretch legs five minutes

DAY TWENTYSEVEN

• Warm up, swim 25mlaps in 15 minutes.• Workout, basketball 30 minutes(85%)• Cool down, stretch arms and legs five minutes,

100 sit-ups five minutes, walk five minutes around track.

DAY TWENTYEIGHT

• Warm up, Swim 30 laps in 15 minutes• Workout, Run 2 miles(50%) in 30 minutes• Cool down, jog 10 minutes, stretch legs five

minutes