UK Landforces Testing Prep

Average Weekly Training Hours 06:00
Training Load By Week
Average Weekly Training Hours 06:00
Training Load By Week

This 12-week plan is for the person who is preparing for the UK Landforces testing. The plan is for someone with a general fitness base who needs to increase their running endurance and speed to meet the general requirements of the fitness testing. Included in the plan are swimming workouts (2 sessions per week), water treading workouts, x-training workouts and body weight exercises (core, lower and upper body)

Sample Day 1
0:20:00
366m

Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Total yards: 400

Sample Day 1
0:10:00

tread water

Sample Day 2
0:20:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 2
0:15:00

60 sit-ups
30 push-ups
10 walking lunges
30 bicycle crunches
10 step-ups
15 dips
Repeat this set for a total of 2 times

Sample Day 3
0:25:00
457m

Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Rest 60 seconds
Swim 4 x 25 yards (15" RI)
Total yards: 500

Sample Day 3
0:10:00

tread water

Sample Day 4
0:20:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com