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Training Plan for Merentas Desa Team

The training plan outlines a weekly schedule for Team Merentas Desa Skta 2023 from June 18-26 in preparation for the Merentas Desa MSSD 2023 cross country championship on June 26. Each training session includes a warm-up, stretching, drills and mobility work followed by intensity training such as intervals, circuits or long slow distance runs, and ends with cooling down and recovery. The plan incorporates various training methods including intervals, circuits, tempo runs and fartlek to improve endurance and speed in the lead up to the championship event.

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Naim Syahmi Shahruddin
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844 views1 page

Training Plan for Merentas Desa Team

The training plan outlines a weekly schedule for Team Merentas Desa Skta 2023 from June 18-26 in preparation for the Merentas Desa MSSD 2023 cross country championship on June 26. Each training session includes a warm-up, stretching, drills and mobility work followed by intensity training such as intervals, circuits or long slow distance runs, and ends with cooling down and recovery. The plan incorporates various training methods including intervals, circuits, tempo runs and fartlek to improve endurance and speed in the lead up to the championship event.

Uploaded by

Naim Syahmi Shahruddin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TRAINING PLAN TEAM MERENTAS DESA SKTA 2023 (COACH : NAIM SYAHMI/MOHAMAD AZHAN)

TARIKH SESI 1 (7.45-9.00) REHAT SESI 2 (9.15-10.15) CATATAN


18 JUN 23 STATIC STRECHING/DRILLS/MOBILITY/30 MINS LSD/COOLING DOWN/TALKS
19 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 CIRCUIT TRAINING X 3 SET (4 STATION)
STRECHING/DRILLS/MOBILITY @1MINS (REST 0.30 MINS) -SQUAT
JEDA BETWEEN SET (REST 3 MINS) -BURPEE
3 X900MX2 SET @ 5MINS COOLING DOWN/TALKS -SIT UP
(REST 2.30MINS) -SKIPPING
20 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 JEDA DRLLS LISTING (20M)
STRECHING/DRILLS/MOBILITY 6X100MX4 SET@20S - ASKIP
JEDA (REST 5 SECS) - HIGH LOW KNEE
3X450MX3 SET @2.30MINS COOLING DOWN/TALKS - ANKLING
(REST 1.15MINS) - BUT KICKING
- STRAIGHT LEG
21 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 CIRCUIT TRAINING X 3 SET MOBILITY LISTING
STRECHING/DRILLS/MOBILITY @1MINS (REST 0.30 MINS) - ANKLE ROCKS
LSD 5KM (PACE 7) BETWEEN SET (REST 3 MINS) - ANKLE PUMP
COOLING DOWN/TALKS - LEG FRONT SWING
- LEG SIDE SWING
- BODY PUSH
22 JUN 23 UJIAN TREK KEJOHANAN MERENTAS DESA 2023
23 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 JEDA
STRECHING/DRILLS/MOBILITY 6X100MX4 SET@20S
FARTLEK SLOWJOG/STRIDING (REST 5 SECS)
(5 ROUND) COOLING DOWN/TALKS
24 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 CIRCUIT TRAINING X 3 SET
STRECHING/DRILLS/MOBILITY @1MINS (REST 0.30 MINS)
JEDA BETWEEN SET (REST 3 MINS)
3X450MX3 SET @2.30MINS COOLING DOWN/TALKS
(REST 1.15MINS)
25 JUN 23 10MINS WARMUP RUN/STATIC 9.00-9.15 ICE BATH SESSION
STRECHING/DRILLS/MOBILITY TALKS AND PREPARATION
EASY 3KM (PACE 8)
26 JUN 23 KEJOHANAN MERENTAS DESA MSSD 2023

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