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Workout Plans
Limited time during your day to get a workout in? Well, we have you covered with our weekly workouts. These sessions are no-fuss and require no equipment but will fire up your day and heart rate!
Choose either a Running or a Strength program, with various difficulty/equipment levels!
This program is more suited to a beginner or intermediate person. There is some equipment required for the program. But feel free to improvise with things you have around the house to complete certain exercises.
As the weeks go on the program will increase in intensity. Try not to rush the reps, 2-3sec up/ 2-3sec down. If you feel you need a longer rest between sets, please adjust accordingly.
Week 1
Session 1 |
Session 2 |
Session 3 |
BW Squat 10 Glute bridge 10 Push up 10 DB front raises 10 Seated tricep extensions 10 Plank (max hold) X 2 reps for each exercise. 30 sec rest btw sets |
DB chest press (lying on a mat) 12 DB shoulder press 12 DB Lateral raises 12 Inclose push ups Single leg DB deadlift 12 each leg X 3 sets for each exercise |
DB squat 10 Glute bridge 12 Push ups 12 DB bicep curls 12 Bench dips 12 Plank Max hold X 3 sets for each exercise |
Week 2
Session 1 |
Session 2 |
Session 3 |
DB Shoulder press 10 DB side raises 10 DB flys 10 DB bent over rows 10 Commandos 10 Side plank (max hold each side) X 3 sets |
Theraband push ups 12 Db chest press 12 Renegade row 8 each side Jumping lunges 20 Standing tricep DB extension 12 Sit ups 25 X 3 sets |
Db squats 20 Theraband shoulder press 15 Burpees 15 Db bent over rows Db bicep curls Sit ups 30 X 3 sets |
Week 3
Session 1 |
Session 2 |
Session 3 |
Db chest press 10 One arm row (use a raised platform) 10 Hammer curls 10 Bench dips 10 Sit ups 10 Complete each exercise one after another for 4 rounds. Rest 3 mins after each round is complete. |
Db shoulder press 12 Db front raises 12 Db side raises 12 Db squat 12 Db deadlifts 12 X 4 sets |
Push ups 50 BW squats 40 Glute bridges 30 Inclose push ups 20 Sit ups 10 Plank max hold X 3 rounds |
Week 4
Session 1 |
Session 2 |
Session 3 |
Db chest press 15 Db flies 15 Db tricep extension 15 Db bicep curl 15 Db bent over row 15 Side plank max hold (both sides) X 5 sets for each exercise |
DB squat 15 Db deadlift 15 Single leg deadlift 15 each leg Glute bridge 15 Db walking lunges 15 each leg Straight leg raises 15 X 4 sets for each exercise |
Push up 15 Burpees 15 Single leg glute bridge 15 each leg Db shoulder press 15 Straight leg raises 15 X 6-8 sets rest @90 sec btw sets |
Week 5
Session 1 |
Session 2 |
Session 3 |
Db single arm chest press 8 (each side) Theraband push ups 10 Theraband bicep curl 10 Theraband deadlifts 10 Deadbug 10 (each side) X 6-8 rounds rest @2mins btw sets |
Db squat with Db press 10 Db deadlift 12 Db shoulder press 15 Db tricep extension 20 Sit ups 25 X 5 rounds |
Chest press 10 Bent over rows 10 Shoulder press 10 Deadlift 10 Squat 10 Plank max hold X 3 sets for each exercise |
Week 6
Session 1 |
Session 2 |
Session 3 |
Db chest press 10 One arm row (use a raised platform) 10 Hammer curls 10 Bench dips 10 Sit ups 10 X 5 rounds |
Db shoulder press 12 Db front raises 12 Db side raises 12 Db squat 12 Db deadlifts 12 X 6-8 rounds rest @90sec btw sets |
Db squats 20 Theraband shoulder press 15 Burpees 15 Db bent over rows Db bicep curls Sit ups 30 X 5 sets for each exercise |
The 6 Week Beginner Program (No Equipment) is designed for everybody who has never done much body weighted exercise before and even for those that have some experience with body weight training.
It targets all the major muscle groups, and it will not take up to much of your day! Modify exercise to fit your needs. There are 3 sessions per week, and each session will start of with a warm up and then moves into the program for that day! There is no need for equipment.
If you’re posting your sessions make sure you tag us @melbunisport and if you have any questions contact gymuser@unimelb.edu.au via email or Microsoft Teams.
Week 1
Session 1 |
Session 2 |
Session 3 |
|
3 rounds 30sec each Mountain climbers Body weight squat Glute bridges |
3 rounds 30sec each Mountain climbers Body weight squat Glute bridges |
3 rounds 30sec each Mountain climbers Body weight squat Glute bridges |
|
5 x push up 10 x sit up 15 x BW squat Rest @ 45 sec X 5 rounds |
10 X Each side lunges 10 X push ups 10 X commandos 2 X 3 rounds with 90 rest bw sets |
Burpee @30sec Rest @30sec BW Squat @30sec Rest @30sec Push ups @30 sec X 6 rounds |
|
Max plank (record time) |
Side plank x 4 |
10 superman back extensions x 2 sets |
Week 2
Session 1 |
Session 2 |
Session 3 |
Session 4 |
3 rounds @ 30sec each Skipping High knees lunges |
3 rounds @ 30sec each Skipping High knees lunges |
3 rounds @ 30sec each Skipping High knees lunges |
Run non stop for 20 mins. Record distance. |
5 x push up 5x inclose push up 5 x wide hands push up 5 x burpee Complete as many rounds as possible in 15 mins |
Burpee @45sec BW Squat @45sec Inclose push up @45sec Bench dips @45sec X 5 rounds rest 45sec btw rounds |
20 BW squat 20 reverse lunges 15 jumping squats 15 jumping lunges X 5 rounds |
|
Max plank record time |
Max push ups in 2 mins |
Max sit ups 2 mins |
Week 3
Session 1 |
Session 2 |
Session 3 |
Session 4 |
3 rounds @ 30sec each Push up Squat Glute bridge |
3 rounds @ 30sec each Push up Squat Glute bridge |
3 rounds @ 30sec each Push up Squat Glute bridge |
Stair running if you have access to some. 3 X 4mins continuously |
10 Alt lunge 15 BW squat 20 mountain climbers 25 sit ups X 4 rounds rest @60sec btw sets |
25 incline push up 20 bench dips 15 mountain climbers 10 push ups 5 burpees |
Push up 30 sec/burpee 30 sec Rest BW Squat 30 sec/lunges 30 sec Rest Jumping squats 30 sec/glute bridge 30 sec X 5 rounds |
|
90 sec max burpees |
2 min max push up |
3 mins max sit ups |
Week 4
Session 1 |
Session 2 |
Session 3 |
Session 4 |
3 rounds @ 30 sec for each exercise Glute bridge High knees skipping |
3 rounds @ 30 sec for each exercise Glute bridge High knees skipping |
3 rounds @ 30 sec for each exercise Glute bridge High knees skipping |
30 mins run, record distance |
BW Squat @60 sec Rest 30 sec Wall sits @60 sec Rest 30 sec Commandos @60sec Rest Burpees @60sec X 5 rounds |
Push up Inclose push up Incline push up Commandos @60 sec for each exercise x 6 rounds. 60 sec rest after 1 round complete |
20 lateral lunges 20 reverse lunges 20 BW squats 20 bicycle crunches 20 sit ups |
Week 5
Session 1 |
Session 2 |
Session 3 |
|
Commandos Push ups Glute bridge @30 sec for each x3 rounds |
Commandos Push ups Glute bridge @30 sec for each x3 rounds |
Commandos Push ups Glute bridge @30 sec for each x3 rounds |
45min continuous run Record distance |
Burpee Plank hold Sit ups Push up Right side plank Left side plank X 6 rounds @30 sec for each exercise |
25 burpees 25 push ups 25 bw squats 25 sit ups 25 burpees X 4 Rounds |
Jumping squats Plank Jumping lunges Plank Commandos Plank @60sec for each exercise rest 1min between sets |
Week 6
Session 1 |
Session 2 |
Session 3 |
Session 4 |
Walking lunges 30 sec High knees 30 sec Single leg glute bridge 30 sec each side |
Walking lunges 30 sec High knees 30 sec Single leg glute bridge 30 sec each side |
Walking lunges 30 sec High knees 30 sec Single leg glute bridge 30 sec each side |
Walking lunges 30 sec High knees 30 sec Single leg glute bridge 30 sec each side |
Push up 45 sec/burpee 45 sec Rest BW Squat 45 sec sec/lunges 45 sec sec Rest Jumping squats 45 sec sec/glute bridge 45sec sec X 6 rounds |
5/10/15/20 reps Burpees Push ups Squats Commandos Bicycle crunch Start at 5 reps for each exercise, once completed all 5 exercises start the round again for 10 reps all the way through until you have done 20 reps for all exercises. Good luck! |
BW Squat @60 sec Rest 30 sec Wall sits @60 sec Rest 30 sec Commandos @60sec Rest Burpees @60sec X 6-8 rounds Max plank/max side hold to finish! |
Another 45 min run. Try and beat week 5 time! |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Strength Warm up 3 Rounds 10 Push ups + 20s Plank 1) 4 x 6 Band Resisted Push ups with 5 sec lowering 2a) 3 x 8 Weighted Single Arm Row + 2B) 3 x 12 Band Face Pull 3) 3 Rounds 10 Dumbbell Press+ 10 Bicep Curls+ 20 Step Lunge+ *rest as needed |
Conditioning Warm up 5mins Easy pace Cardio 2 Rounds 15 Squats + 15 Push ups+ 10 Leg Swings R + L 1) Run or Cardio Option 10 Rounds 30sec Fast / 90sec rest During rest complete 8 Push ups 2) 30 Band Pull aparts *Light weight, rest as little as possible, break up sets however you like |
Strength Warm up 3 Rounds 10 Squats + 20s Plank 1) 4 x 6 Weighted Bulgarian Split Squat with 5 sec lowering 2a) 3 x 8 Goblet Squats + 2B) 3 x 10 DB RDL + 60sec Rest 3) 3 Rounds 15 Band Good Mornings + 20m Walking Lunge + 20 Step Ups *rest as needed Notes Can use a chair, couch, step etc to elevate back leg for the split Squats |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Stretch and Release Corepower Core |
Circuit Warm up 3 Rounds 15 Push ups + 20sec Side Plank R + L 1) 3 Rounds 10 x Goblet Squat + 1min Fast Run/Cardio + 1min Rest 2) 2min Rest 3) 3 Rounds 10 x Weighted Step up 30sec Fast Run/Cardio + 1min Rest 4) 40 Band Triceps pushdowns 40 Bicep Curls *Light weight, rest as little as possible, break up sets however you like |
Conditioning Warm up 5-10 mins Easy pace Walk, Run or Cardio 2 Rounds 10 Push ups + 20 Step lunge 1) Run or Cardio Option 20mins @ Moderate Pace Including 10 sec Fast pace surges every 2mins 2) 60sec High Plank *Strict form, Rest as little as possible |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Stretch and Release Corepower |
Week 2
Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
Strength Warm up 3 Rounds 10 Push ups + 30s Plank 1) 4 x 8 Band Resisted Push ups with 5 sec lowering 2a) 3 x 10 Weighted Single Arm Row + 2B) 3 x 15 Band Face Pull 3) 3 Rounds 10 Single arm DB Press + 10 Single arm DB Upright Row + 10 Single DB Squat *rest as needed ** Left then Right = 1 round |
Conditioning Warm up 5mins Easy pace Cardio 2 Rounds 20 Squats + 20 Push ups+ 1) Run or Cardio Option 1-2 Rounds 8 x 20sec Fast / 10sec rest 3mins walk Recovery between rounds 2) 30 Band Pull aparts *Light weight, rest as little as possible, break up sets however you like |
Strength Warm up 3 Rounds 10 Squats + 30s Plank 1) 4 x 8 Weighted Bulgarian Split Squat with 5 sec lowering 2a) 3 x 10 Goblet Squats + 2B) 3 x 12 DB RDL + 60sec Rest 3) 3 Rounds 5 Burpees + 10 Push Ups + 15 Bicep curls *rest as needed |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Strength Conditioning Warm up 3 Rounds 15 Push ups + 1) 3 Rounds 10 x DB Squat + 1min Fast Run/Cardio + 1min Rest 2) 2min Rest 3) 3 Rounds 10 x Weighted lunge 30sec Fast Run/Cardio + 1min Rest 4) 3-4 Rounds 10 Burpees + 15 Band Pull Apart + |
Conditioning Warm up 5-10 mins Easy pace Walk, Run or Cardio 2 Rounds 10 Push ups + 20 Step lunge 1) Run or Cardio Option 2-3 Rounds 2mins Fast + 2mins Rest + 90s Fast + 90s Rest + 60s Fast + 60s Rest + 30s Fast + 30s Rest * Rest 3mins between rounds 2) 60sec High Plank *Strict form, Rest as little as possible |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Week 3
Day 15 |
Day 16 |
Day 17 |
Day 18 |
Day 19 |
Day 20 |
Day 21 |
Strength Warm up 3 Rounds 10 Push ups + 30s Plank 1) 4 x 10 Band Resisted Push ups with 6 sec lowering 2a) 3 x 12 Weighted Single Arm Row + 2B) 3 x 15 Band Face Pull 3) 3 Rounds 3 Rounds 10 DB Curl & Press+ 15 DB Lateral Raise+ 20 Step Lunge+ *Strict form, light weight Rest as needed |
Conditioning Warm up 5mins Easy pace Cardio 2 Rounds 20 Squats + 20 Push ups+ 1) Run or Cardio Option 2 Rounds 6 x 30sec Fast / 30sec rest 3mins easy pace Recovery between rounds 2) 40 Band Pull aparts *Light weight, rest as little as possible, break up sets however you like |
Strength Warm up 3 Rounds 10 Squats + 30s Plank 1) 4 x 10 Weighted Bulgarian Split Squat with 6 sec lowering 2a) 3 x 10 Goblet Squats + 2B) 3 x 14 DB RDL 3) 3 Rounds 15 Band Good Morning + 15 Lateral lunges+ 15 Push ups *rest as needed |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Strength Conditioning Warm up 3 Rounds 15 Push ups + 1) 3 Rounds 5 x Burpee + 10 x Goblet Squat + 1min Fast Run/Cardio + 1min Rest 2) 2min Rest 3) 3 Rounds 5 x Burpee + 10 x Weighted Step up 1min Fast Run/Cardio + 1min Rest 4) 50 Band Triceps pushdowns 50 Bicep Curls *Light weight, rest as little as possible, break up sets how ever you like |
Conditioning Warm up 5-10 mins Easy pace Walk, Run or Cardio 2 Rounds 10 Push ups + 20 Step lunge 1) Run or Cardio Option 30mins for MAX distance Every 3mins stop and complete 10 DB Push press + 10 DB Squat 2) 90sec High Plank *Strict form, Rest as little as possible |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Week 4
Day 22 |
Day 23 |
Day 24 |
Day 25 |
Day 26 |
Day 27 |
Day 28 |
Strength Warm up 3 Rounds 10 Push ups + 30s Plank 1) 4 x 12 Band Resisted Push ups with 6 sec lowering 2a) 3 x 12 Weighted Single Arm Row + 2B) 3 x 15 Band Face Pull 3) 3-4 Rounds 15 DB Press+ 15 Band Face Pull+ 15 DB upright row *Strict form, light weight Rest as needed |
Conditioning Warm up 5mins Easy pace Cardio 2 Rounds 20 Squats + 20 Push ups+ 20 Band Pull aparts 1) Run or Cardio Option 15 Rounds 30sec Fast / 90sec rest During rest complete 6 Push ups + 10 Squats 2) 40 Band Pull aparts *Light weight, rest as little as possible, break up sets however you like |
Strength Warm up 3 Rounds 10 Squats + 30s Plank 1) 4 x 12 Weighted Bulgarian Split Squat with 6 sec lowering 2a) 3 x 10 Goblet Squats + 2B) 3 x 14 DB RDL 3) 3-4 Rounds 10 Medi ball Squats 10 Medi ball Slams 10 Med ball Lunge *rest as needed |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Strength Conditioning Warm up 3 Rounds 15 Push ups + 1) 3 Rounds 5 x Burpee + 10 x Goblet Squat + 1min Fast Run/Cardio + 1min Rest 2) 2min Rest 3) 3 Rounds 10 x Squat 1min Fast Run/Cardio + 1min Rest 4) 3-4 Rounds 10 Bicep Curls 25 Lateral raise 20 Band Face Pulls *Strict form, light weight Rest as needed |
Conditioning Warm up 5-10 mins Easy pace Walk, Run or Cardio 2 Rounds 10 Push ups + 20 Step lunge 1) Run or Cardio Option 2 Rounds fast / easy: 10/50 + 20/40 + 30/30 + 40/20 + 50/10 + 50/10 + 40/20 + 30/30 + 20/40 + 10/50 3mins Rest between rounds 2) 120sec High Plank *Strict form, Rest as little as possible |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Pilates Yoga Corepower Core |
Week 5
Day 29 |
Day 30 |
Day 31 |
Day 32 |
Day 33 |
Day 34 |
Day 35 |
Recovery Run 30min Easy Recovery Run @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ Moderate Pace 2mins walk recovery 10 x 60sec @ RPE 6-7 + 60sec walk recovery 6 x 30sec @ RPE 6-7 + 30sec walk recovery |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Fartlek Run 10mins @ RPE 4-5 3min walk Recovery 2 x 90sec Run + 90sec easy recovery 4 x 60sec Run + 60sec easy recovery 4 x 60sec Run + 60sec easy recovery 6 x 15sec Run + 15sec easy recovery |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run 40min Steady Pace @ RPE 4-5 Rest 3 mins 4 x 15sec Sprints @ RPE 8-9 with Walk back recovery 2 x 30sec Sprints @ RPE 8-9 with Walk back recovery |
Week 6
Day 36 |
Day 37 |
Day 38 |
Day 39 |
Day 40 |
Day 41 |
Day 42 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ Easy Pace 2min Walk Recovery 2 x 5mins @ RPE 6-7 60sec Rest 4mins @ RPE 6-7 60sec Rest 3mins @ RPE 6-7 4min walk recovery |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Fartlek Run 10mins @ Easy Pace 10 x 30sec @ RPE 2-3 60sec @ RPE 7-8 30sec @ RPE 4-5 30sec @ Walk 10mins @ Moderate Pace |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run 10mins @ Easy Pace 30mins @ Mod Including a 30 sec surge in pace every 3mins |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Group Fitness timetable and videos
We're very excited to release our full online timetable, as part of The University of Melbourne's transition online due to the coronavirus pandemic. We've been working hard to collate our video content, as well as free exclusive workouts from Les Mills and live Zoom classes from Elite Akademy Sports Medicine.
There are classes every day of the week, and there really is something for everyone! View the timetable here, or view our full suite of videos through our YouTube channel via the links below.
If anyone is new to exercise, pregnant or injured caution is required and medical clearance to participate in any exercise regime may be needed. User discretion is to be used when exercising at home.
Running
Running Plans
This program is designed for beginners to running with each week progressively building on the previous. We have also included some online class suggestions to assist with your fitness for running, recovery and general health and wellbeing.
Make sure you stay well hydrated and be responsible with your social distancing at all times while exercising.
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Active Recovery Walk Or Online Class of your choice HIIT with Amira and Adi Yoga with Mary Pilates with Filomena |
Warm Up 5min Walk @ easy pace Main Set 10 x 1min Run + 1min Walk recovery Cool Down 5min Walk @ easy pace Total: 30min |
Rest Day Or Active Recovery Walk Or Online Class Corepower with Filomena |
Warm Up 5min Walk @ easy pace Main Set 4 x 2min Run + 4min Walk Cool Down 5min Walk @ easy pace Total: 34min |
Rest Day Or Active Recovery Walk Or Online Class Stretch & Release |
Rest Day Or Online Class of your choice Pilates Stretch & Release |
Warm Up 5min Walk @ easy pace Main Set 5 x 2min Run + 3min Walk Cool Down 5min Walk @ easy pace Total: 35min |
Week 2
Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
Active Recovery Walk Or Online Class of your choice HIIT X-Train Yoga Pilates Release & Recover |
Warm Up 5min Walk @ easy pace Main Set 12 x 1min Run + 1min Walk recovery Cool Down 5min Walk @ easy pace Total: 34min |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Corepower |
Warm Up 5min Walk @ easy pace Main Set 4 x 3min Run + 3min Walk Cool Down 5min Walk @ easy pace Total: 34min |
Rest Day Or Active Recovery Walk Or Online Class Release & recover Stretch & Tone Mindful meditation |
Rest Day Or Online Class of your choice |
Warm Up 5min Walk @ easy pace Main Set 5 x 3min Run + 3min Walk Cool Down 5min Walk @ easy pace Total: 40min |
Week 3
Day 15 |
Day 16 |
Day 17 |
Day 18 |
Day 19 |
Day 20 |
Day 21 |
Active Recovery Walk Or Online Class of your choice HIIT X-Train Yoga Pilates Release & Recover |
Warm Up 5min Walk @ easy pace Main Set 4 x 2min Run + 1min Walk recovery 10 x 1min Run + 1min Walk recovery Cool Down 5min Walk @ easy pace Total: 38min |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Corepower |
Warm Up 5min Walk @ easy pace Main Set 4 x 4min Run + 3min Walk Cool Down 5min Walk @ easy pace Total: 38min |
Rest Day Or Active Recovery Walk Or Online Class Release & recover Stretch & Tone Mindful meditation |
Rest Day Or Online Class of your choice |
Warm Up 5min Walk @ easy pace Main Set 5 x 4min Run + 2min Walk Cool Down 5min Walk @ easy pace Total: 40min |
Week 4
Day 22 |
Day 23 |
Day 24 |
Day 25 |
Day 26 |
Day 27 |
Day 28 |
Active Recovery Walk Or Online Class of your choice HIIT X-Train Yoga Pilates Release & Recover |
Warm Up 5min Walk @ easy pace Main Set 5 x 2min Run + 1min Walk recovery 10 x 1min Run + 1min Walk recovery RPE 6-7 Cool Down 5min Walk @ easy pace Total: 40min |
Rest Day Or Active Recovery Walk Or Online Class Clinical Pilates Corepower Core Circuit |
Warm Up 5min Walk @ easy pace Main Set 4 x 5min Run + 3min Walk Cool Down 5min Walk @ easy pace Total: 42min |
Rest Day Or Active Recovery Walk Or Online Class Release & recover Stretch & Tone Mindful meditation |
Rest Day Or Online Class of your choice |
Warm Up 5min Walk @ easy pace Main Set 5 x 5min Run + 2min Walk Cool Down 5min Walk @ easy pace Total: 45min |
This program is designed for those who can run at least 30mins continuously. Each week progressively builds on the previous with a variety of session types to make you a more well-rounded runner.
We have also included some Wellness class suggestions to assist with your fitness for running, recovery and general health and wellbeing. Make sure you stay well hydrated, and be responsible with your social distancing at all times while exercising
Week 1
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Recovery Run 30min Easy Recovery Run @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ Easy Pace 2min Walk Recovery 3 x 4min @ RPE 6-7 3min Rest 4 x 2min @ RPE 6-7 2min rest |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Fartlek Run 10mins @ Easy Pace 2min Walk Recovery 3 X 3mins @ RPE 2-3 2mins @ RPE 4-5 1min @ RPE 6-7 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run Rest 3 mins 6 x 10sec Sprints @ 8-9 with Walk back recovery |
Week 2
Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ Easy Pace 2min Walk Recovery 10 x 30sec @ RPE 6-7 30sec @ RPE 1 2min Walk Recovery 10 x 30sec @ RPE 6-7 30sec @ RPE 1in 3min Walk Recovery |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Run 10mins @ Moderate Pace 2mins walk recovery 6 x 90sec @ RPE 5-6 + 90sec @ RPE 2-3 5 x 60sec @ RPE 5-6 + 60sec @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run 10mins @ Easy Pace 20mins @ Mod Including a 10 sec surge in pace every 2mins |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Week 3
Day 15 |
Day 16 |
Day 17 |
Day 18 |
Day 19 |
Day 20 |
Day 21 |
Recovery Run 30min Easy Recovery Run @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ RPE 4-5 3min walk Recovery 6mins @ RPE 4-5 1mins walk recovery + 4mins @ RPE 5-6 3mins walk recovery + 4 x 80sec @ RPE 6-7 + 40sec @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Fartlek Run 10mins @ Moderate Pace 10 x 30sec @ RPE 2-3 60sec @ RPE 7-8 30sec @ Walk 10mins @ Moderate Pace |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run 35min Steady Pace @ RPE 4-5 Rest 3 mins 6 x 12sec Sprints @ RPE 8-9 with walk back recovery |
Week 4
Day 22 |
Day 23 |
Day 24 |
Day 25 |
Day 26 |
Day 27 |
Day 28 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Intervals 10mins @ Easy Pace 2min Walk Recovery 5 x 5mins @ RPE 6-7 90sec walk recovery |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Run 10mins @ Moderate Pace 2mins walk recovery 5 x 60sec @ RPE 5-6 + 60sec @ RPE 2-3 5 x 30sec @ RPE 5-6 + 30sec @ RPE 2-3 5 x 60sec @ RPE 5-6 + 60sec @ RPE 2-3 |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Aerobic Run 10mins @ Easy Pace 25mins @ Mod Including a 20 sec surge in pace every 2mins |
Rest Day Active Recovery Walk Online Class Clinical Pilates Pilates Corepower Core Circuit Release & Recover |
Stretching
Our Group Fitness Coordinator Ange has put together a number of stretching resources for you to utilise at home
Neck and back stretches
Here are a few short stretching videos, specifically targeting areas that may become irritated when sitting at a desk for long periods. It's a good idea to do them a few times each day to maintain mobility and flexibility.
Pilates guide
Check out our two guides on how to do pilates exercises at home, complete with pictures of each movement!
If you are after more Pilates workouts, make sure to check out Filomena's Pilates video! Download it as a pdf from the button below
If anyone is new to exercise, pregnant or injured caution is required and medical clearance to participate in any exercise regime may be needed. User discretion is to be used when exercising at home. If you experience pain when doing the exercises, please stop immediately.
Exercises for kids
We have compiled a list of exercises for your children to stay active while isolated at home.
PE with Joe
Daily workouts perfect for all ages. Click here.
Want to see a specific workout on our timetable? Or maybe you have an idea for a fun fitness challenge? If you have any feedback for us, please contact us via the form below.
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