Before you start the programme, it is important to complete the MSFT so that you can see where you are and how much you need to improve. This will also help you to track your progress. Ensure you complete another MSFT on completion of the programme.
|
Week No |
Session Number |
Overview |
Intensity |
Podcast Available for Download |
Duration |
|
Week 1 |
Run 1 |
Interval 1 |
Low |
No |
30 mins |
|
Warm Up |
Brisk walk 2-3 minutes into gentle jog |
5 mins |
|||
|
Main Part |
Level 1 – Beginner (new to exercise) 2 minutes of walking – 8 minutes of running x 2 Level 2 – Intermediate (Relatively fit) 1 minute walking – 9 minutes running x 2 Level 3 – Advanced (Very fit) 20 minutes running |
20 mins |
|||
|
Cool Down |
Jog/walk 2-3 mins Static Stretches – 30 sec hold:
|
5 mins |
|||
This programme has been designed to be completed as part of the BMF Army Prep 6-week programme. To get best results and improve your MSFT performance, you must complete the on demand ‘Benchmark Fitness’ workouts and the Live ‘Functional Strength Sessions’.
