| Week 1 – Test 1500 m Running Test | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1500 m Test | ||||||
| 4 minutes on | 3 minutes on | |||||
| 2 minutes off | 1 minute off | |||||
| 3 reps | 4 reps | |||||
| Week 2 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 4 minutes on | 3 minutes on | 5 minutes on | 1 minute on | |||
| 2 minutes off | 1 minute off | 2 minutes off | 1 minute off | |||
| 5 reps | 6 reps | 4 reps | 8 reps | |||
| 2 sets | ||||||
| Rest for 3 minute between sets | ||||||
| Week 3 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 5 minutes on | 1 minute on | 3 minutes on | 30 seconds on | |||
| 2 minutes off | 1 minute off | 1 minute off | 30 seconds off | |||
| 6 reps | ||||||
| 4 reps | 4 reps | 4 reps | ||||
| 2 sets | 4 sets | |||||
| Rest for 3 minute between sets | 2 mins rest between sets | |||||
| Week 4 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 30 seconds on | 1 minute on | 2-3km jog | ||||
| 30 seconds off | 1 minute on | 1 minute off | ||||
| 1 minute off | ||||||
| 6 reps | 6 reps | |||||
| 3 sets | 8 reps | 3 sets | ||||
| Rest for 3 minute between sets | 2 sets | Rest for 3 minute between sets | ||||
| Rest for 3 minute between sets | ||||||
| Week 5 – Re- Test 1500 m Running Test – Has it improved? | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 5 minutes on | 1500 m Test | |||||
| 1 minute on | 2 minutes off | 2-3km jog | ||||
| 1 minute off | ||||||
| 4 reps | ||||||
| 8 reps | ||||||
| 2 sets | ||||||
| Rest for 3 minute between sets | ||||||
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