Hi
A friend of mine (female) has decided to come back to T&F. She used to be a talented LJ an TJ with PBs of 13.00m and 6.00m as 17yo. After 2 years of not training she would like to restart her track career.
Her plan is to do a ~2 months of somthing like a pre-GPP to get some general fitness back in place and loose 3-5kg.
Since none of us have experience how this should be done and how her body will react we need some halp with planning.
My basic idea is to structure a 3×3weeks plan.
In first 3 weeks shw would focus only on core, circural strenght exercises, running (for some reason she doesnt want to start with tempo right away, but would do some continuous running and bike) and gymnastics (which she lacks big time). In an 2nd 3week period she would start with regular tempo running, and focus more on general strenght. Also I thought of some easy lifting to bring back her lifting tehnique. For the 3rd 3week period core exercises would move tempo days to make space for more general strenght training.
A sample week for that first period of training would be:
Mo: (3×20reps??)×~10 different basic core exercises with her own bw and med-ball;
Tu: continuous running 45m, stretching??
We: same as Mo
Th : same as Tu
Fr: same as Mo
Sa: same as Tu
Su: off
Where would you put mobility work, Mo-We-Fr or the other days?
Also, would that much core & general strenght work bo too much to begin with (thats somthing like 500reps per session, but its that only to work on.) We will keep this plan very flexible untill the training starts. There is not much material to learn from except from GPP Essentials to get the variety of exercises.
Also to mention. she had some lower back problems back in the days and is afraid of getting injured again.
Thanks 
