(220-age) x 0.80 (80%)

Example: The target heart rate for a 25-year old individual would be:

(220-25) x 0.80 = 156 beats per minute

Find your target heart rate:


(220 - ________) x 0.80 = __________ beats per minute

Warm Up / Cool Down	A 10-15 minute warm up followed by 10 minutes of stretching should be completed before every training session. Upon completion of each training session, a 5 minute cool down should be completed followed by 5 minutes of stretching.
	Day 1	Day 2	Day 3
Week 1	40 minute run 6 km	40 minute run 6 km	40 minute run 6 km
Week 2	45 minute run 8 km	200 yard shuttle run (6 cycles, 50 seconds work to 50 seconds rest) 20 minute run, 2 km	Speed Sprints 8x50 metre (70% max effort, 60 seconds rest) 8x25 metre (70% max effort, 40 seconds rest) 20 minute jog, 2 km
Week 3	50 minute run 9 km	200 yard shuttle run (6 cycles, 48 seconds work to 48 seconds rest) 20 minute run, 2.5 km	Speed Sprints 8x50 metre (80% max effort, 60 seconds rest)- 8x25 metre (80% max effort, 40 seconds rest) 20 minute jog, 2.5 km
Week 4	50 minute run 9 km	200 yard shuttle run (6 cycles, 46 seconds work to 46 seconds rest) 20 minute run, 3 km	Speed Sprints 8x50 metre (90% max effort, 60 seconds rest)- 8x25 metre (90% max effort, 40 seconds rest) 20 minute jog, 3 km
Week 5	50 minute run 10 km	200 yard shuttle run (6 cycles, 44 seconds work to 44 seconds rest) 20 minute run, 3.5 km	20 metre shuttle run (complete as many levels as possible) 20 minute run, 3.5 km
Week 6	50 minute run 10 km	Speed Sprints 4x50 metre (100% max effort, 60 seconds rest)- 4x25 metre (100% max effort, 40 seconds rest) 20 minute run, 4 km	20 metre shuttle run (complete as many levels as possible) 20 minute run, 4 km