10 week Junior Male High Perfomance base training program
Week 1								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		35min				1h	20min	1h 55min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	40min				1h 40min
	Club		Rat Race	Club
Total weeks hours								3h 35min
Week 2								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		40min				1h 10min	20min	2h 10min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	50min				1h 50min
	Club		Rat Race	Club
Total weeks hours								4h
Week 3								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		45min				1h 15min	25min	2h 25min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	55min				1h 55min
	Club		Rat Race	Club
Total weeks hours								4h 20min
Week 4								Total hours by
Run am		35min				1h	20min	1h 55min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	40min				1h 40min
	Club		Rat Race	Club
Total weeks hours								3h 35min
Week 5								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		45min				1h 15min	25min	2h 25min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	55min				1h 55min
	Club		Rat Race	Club
Total weeks hours								4h 20min
Week 6								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		50min				1h 20min	30min	2h 40min
		Rolling hills				Bush Run	Easy
Run pm	30min		40min	1hour				2h 10min
	Club		Rat Race	Club
Total weeks hours								4h 50min
Week 7								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		35min				1h	20min	1h 55min
		Rolling hills				Bush Run	Easy
Run pm	30min		30min	40min				1h 40min
	Club		Rat Race	Club
Total weeks hours								3h 35min
Week 8								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		50min				1h 20min	30min	2h 40min
		Rolling hills				Bush Run	Easy
Run pm	30min		40min	1hour				2h 10min
	Club		Rat Race	Club
Total weeks hours								4h 50min
Week 9								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am		55min	20min			1h 25min	30min	3h 10min
		Rolling hills	Easy			Bush Run	Easy
Run pm	30min		40min	1hour				2h 10min
	Club		Rat Race	Club
Total weeks hours								5h 20min
Week 10								Total hours by
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	dicipline
Run am	20min	1h	30min			1h 30min	30min	3h 50min
	Easy	Rolling hills	Easy			Bush Run	Easy
Run pm	30min		40min	1 hour				2h 10min
	Club		Rat Race	Club
Total weeks hours								6hours