Name: Optimise Health Peak2Park
Start: 2024-03-03T07:00:00+10:00
Location: Toowoomba QLD, Australia

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BEGINNER (remove weeks 2 and 5 to make this a 6 week program)
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Cross train	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Rest	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Cross train	Rest
Week 2	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Cross train	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Rest	Walk 10mins Jog 1min, walk 1min for 10mins Walk 5mins	Cross train	Rest
Week 3	Walk 10mins Jog 5mins Walk 10mins	Cross train	Walk 10mins Jog 5mins Walk 10mins	Rest	Walk 10mins Jog 5mins Walk 10mins	Cross train	Rest
Week 4	Walk 10mins Jog 5mins Walk 10mins	Cross train	Walk 10mins Jog 5mins Walk 10mins	Rest	Walk 10mins Jog 5mins Walk 10mins	Cross train	Rest
Week 5	Walk 5mins Jog 10mins Walk 10mins	Cross train	Walk 5mins Jog 10mins Walk 10mins	Rest	Walk 5mins Jog 10mins Walk 10mins	Cross train	Rest
Week 6	Walk 5mins Jog 12mins Walk 10mins	Cross train	Walk 5mins Jog 12mins Walk 10mins	Rest	Walk 5mins Jog 12mins Walk 10mins	Cross train	Rest
Week 7	Walk 5mins Jog 15mins Walk 10mins	Cross train	Walk 5mins Jog 15mins Walk 10mins	Rest	Walk 5mins Jog 15mins Walk 10mins	Cross train	Rest
Week 8	Walk 5mins Jog 15mins Walk 10mins	Cross train	Walk 5mins Jog 15mins Walk 10mins	Rest	20min easy walk	Rest day	Peak2Park

Intermediate (remove weeks 2 and 6 to make this a 6week program)
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	20-30mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	20-30mins easy run	Cross train	Rest
Week 2	20-30mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	20-30mins easy run	Cross train	Rest
Week 3	20-30mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	5mins out/back - warm up 500m hard run/walk for 100m repeat 5 times	Cross train	Rest
Week 4	30-40mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	5mins out/back - warm up 500m hard run/walk for 100m repeat 5 times	Cross train	Rest
Week 5	30-40mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	5mins out/back - warm up Hill for 500m, walk recovery repeat 5 times	Cross train	Rest
Week 6	30-40mins easy run	Cross train	20mins out, 20mins back (record a landmark you reach)	Cross train or rest	5mins out/back - warm up Hill for 500m, walk recovery repeat 5 times	Cross train	Rest
Week 7	40mins easy run	Cross train	30mins moderate run	Cross train or rest	40mins easy run	Cross train	Rest
Week 8	40mins easy run	Cross train	20mins moderate run	Rest	20mins easy run	Rest day	Peak2Park

Easy:	Should be able to hold a conversation although it would be difficult at times. Intensity about 6-7/10.
Moderate:	Able to give one or two-word answers if someone asked you a question when training at this level. Breathing also heavier. Intensity about 8/10.
Hard:	Shouldn't be able to talk when training at this level. Breathing is very heavy and laboured and overall you feel uncomfortable. Intensity about 9-9.5/10.
Cross Train:	This means exercise other than running such as swimming, cycling and weight training.