PGMOL FITNESS TEST PREPARATION

If using a treadmill perform using a 3-5% incline
All sessions should contain the following warm up and cool down:

Warm Up
- 10’ jogging slowly building up to 85% HRmax, then commence the HI session once your HR is at 85% HRmax to maximise training time over 85% HRmax.

Cool down
- 5’ LI jogging / walking
- 10’ static stretching & mobility exercises

Fitness test running pace is 18kmh for 30”. 

SPEED –BASED LONG INTERVAL EXERCISES

EXERCISE 1:

- 10’ running (13.5-14.5 km/h)
- 5’ stretching break
- 10’ running (13.5-14.5 km/h)

EXERCISE 2:
- 8’ running (14-15 km/h)
- 4’ active recovery / jogging
- Repeat
- Total HI aerobic exercise duration = 25’ (20’ HI & 5’ recovery)

EXERCISE 3:
- 6’ running (14.5-15.5 km/h)
- 1’ recovery jogging
- Repeat x5
- Total HI Aerobic Exercise duration = 36’ (30’ HI & 6’ recovery)

EXERCISE 4:
- 4’ running (15-16km/h)
- 3’ active recovery / jogging
- Repeat x4
- Total HI aerobic exercise duration = 28’ (16’ HI & 12’ recovery)

EXERCISE 5:
- 4’ running (15-16 km/h)
- 2’ active recovery / jogging
- Repeat x4
- Total HI aerobic exercise duration = 24’ (16’ HI & 8’ recovery)

EXERCISE 6:
- 4’ running (15-16 km/h)
- 1’ recovery jogging
- Repeat x5
- Total HI Aerobic Exercise duration = 25’ (20’ HI & 5’ recovery)

SHORT INTERVAL EXERCISES

EXERCISE 1:
- 3’ running (15 km/h)
- 1’ jogging
- 2’ running (16 km/h)
- 1’ jogging
- 1’ running (16.5 km/h)
- 1’ jogging
- 1’ running (16.5 km/h)
- 1’ jogging
- 2’ running (16 km/h)
- 1’ jogging
- 3’ running (15 km/h)
- 1’ jogging
- 3’ running (15 km/h)
- 1’ jogging
- 2’ running (16 km/h)
- 1’ jogging
- 1’ running (16.5 km/h)
- 1’ jogging
- Total HI exercise duration = 27’

EXERCISE 2:
- 2’ running (15-16 km/h)
- 1’ active recovery / jogging
- Repeat x8
- Total HI aerobic exercise duration = 24’ (16’ HI & 8’ recovery)

EXERCISE 3:

- 30” running (18.5 km/h)
- 1’ jogging
- 1’ running (16.5-17.5 km/h)
- 1’ jogging
- 90” running (16-17 km/h)
- 1’ jogging
- 2’ running (15-16 km/h)
- 1’ jogging
- 90” running (16-17 km/h)
- 1’ jogging
- 1’ running (16.5-17.5 km/h)
- 1’ jogging
- 30” running (18.5 km/h)
- 1’ jogging
- This equals 1 SET, 15’ (8’ HI running, 7’ jogging)
- 5’ Rest
- Perform a 2nd SET    
- Total exercise duration = 35’

EXERCISE 4:
- 1’ running (17-18km/h)
- 1’ jogging
- 30” running (18-19 km/h)
- 30” jogging
- Repeat x8 for a total of 24’ running

EXERCISE 5:

- 1’ running (16-17 km/h)
- 30” active recovery / jogging
- Repeat x8
- 5’ recovery (jogging / stretching)
- 1’ running (16-17 km/h)
- 30” active recovery / jogging
- Repeat x8
- Total HI aerobic exercise duration = 24’ (16’ HI & 8’ recovery)

EXERCISE 6:

- 30” running (16-17 km/h)
- 15” recovery jogging
- Repeat x24
- Total HI aerobic exercise duration = 18’ (12’ HI & 6’ jogging) 

DISTANCE BASED HI EXERCISES

EXERCISE 1:
- 400m in 90”, followed by 2’ active recovery
- 600m in 140”, followed by 2’20” active recovery
- 800m in 190”, followed by 2’40” active recovery
- 1000m in 240”, followed by 3’ active recovery
- 800m in 190”,, followed by 2’40” active recovery
- 600m in 140”, followed by 2’20” active recovery
- 400m in 90”, followed by 2’ active recovery
- Total of 4600m; duration of 37’ (20’ HI & 17’ recovery).

EXERCISE 2:
- 150m in 30”, followed by 2’ active recovery
- 300m in 65”, followed by 2’ active recovery
- 450m in 100”, followed by 2’ active recovery
- 600m in 140”, followed by 2’ active recovery
- 450m in 100”, followed by 2’ active recovery
- 300m in 65”, followed by 2’ active recovery
- 150m in 30”, followed by 2’ active recovery
- 300m in 65”, followed by 2’ active recovery
- 450m in 100”, followed by 2’ active recovery
- 600m in 140”, followed by 2’ active recovery
- Total of 3750m.

EXERCISE 3:
- 3x 1000m in 240"
- 3' active recovery in between each 1000m
- 3x 500m in 110 - 120”
- 2' active recovery in between each 500m
- Therefore, 21' HI running (with 15' active recovery). 

VO2MAX TRAINING SESSIONS

The aim of this type of training is to improve the delivery and rate of delivery of oxygen to the exercising muscles and also to improve the muscle ability to extract and utilise the oxygen.  Although training at lower intensities will also initiate these adaptations, VO2 max sessions provide a greater training stimulus as the heart and the muscles are working at their upper limit during this phase of training.  Consequently, VO2 max sessions provide a massive training stimulus to improve VO2 max as they force the heart to send out as much O2 as possible to the working muscles and also force the muscles to use the incoming O2 at the highest possible rate.  This creates a maximal stimulus to utilise O2 as an energy source.  This form of training will significantly improve aerobic, and to a lesser extent anaerobic endurance.

Intensity guide:
- HR should be over 90%HRmax
- RPE should be 8-10
- For VO2 running the running pace should be the maximal pace that can be sustained over the interval duration
- Recovery periods should be very light jogging to facilitate recovery in between intervals.

Exercise 1:
- 5’ VO2 running, followed by 5’ recovery jogging
- Repeat x3 for a session duration of 30’

Exercise 2:
- 4’ VO2 running, followed by 4’ recovery jogging
- Repeat x4 for a session duration of 32’

Exercise 3:
- 3’ VO2 running, followed by 3’ recovery jogging
- Repeat x5 for a session duration of 30’

Exercise 4:
- 1’ VO2 running, followed by 1’ recovery jogging
- Repeat x15 for a session duration of 30’

Exercise 5:
- 30” VO2 running, followed by 30” recovery jogging
- Repeat x20 for a session duration of 20’

Exercise 6:
- 15” VO2 running, followed by 15” recovery jogging
- Repeat x30 for a session duration of 15’

Speed Endurance Training Sessions

Speed endurance training is basically interval running at high to maximal speeds, with incomplete recovery in between running bouts.  The work: rest ratio should ideally be 1:3 thus inducing cumulative fatigue as session progresses as there is not enough time for the body to recover completely.  Therefore, this method of training improves the bodies’ ability to tolerate fatigue during repeated bouts of maximal or near maximal sprinting.

Exercise 1:
- 5x 200m maximal efforts
- 90” recovery in between repetitions
- 2 sets with 15’ rest in between
- Therefore a total of 10x 200m maximal efforts

Exercise 2:
- 8x 150m maximal efforts
- 60” recovery in between repetitions
- 2 sets with 10’ rest in between
- Therefore a total of 16x 150m efforts

Exercise 3:
- 10x 100m maximal efforts
- 45” recovery in between repetitions
- 2 sets with 7’ rest in between
- Therefore a total of 20x 100m efforts

Exercise 4:
- 4x 75” @ 100% effort with 5’ recovery

Exercise 5:
- 5x60” @100% effort with 2’30” recovery

Schedule

Week 1
2x Long Interval Exercises, 2x VO2max exercise, 2x Conditioning Exercises (see pages 7-8)

Week 2
2x Long Interval Exercises, 2x VO2max exercise, 2x Conditioning Exercises (see pages 7-8)

Week 3
2x Long Interval Exercises, 2x VO2max exercise, 2x Conditioning Exercises (see pages 7-8)

Week 4
1x Long Interval Exercises, 1x Distance Based HI Exercise, 1x Speed Endurance Exercise, 2x Conditioning Exercises

Week 5
1x Short Interval Exercises, 1x Distance Based HI Exercise, 1x Speed Endurance Exercise, 2x Conditioning Exercises

Week 6
1x Short Interval Exercises, 1x Distance Based HI Exercise, 1x Speed Endurance Exercise, 2x Conditioning Exercises

Week 7
1x Short Interval Exercises, 1x Distance Based HI Exercise, 1x Speed Endurance Exercise, 2x Conditioning Exercises

Week 8
1x Short Interval Exercises, 1x Distance Based HI Exercise, 1x Speed Endurance Exercise, 2x Conditioning Exercises