Three goals, one programme
Beep test
Interval running 3× per week, progressing level by level every 2–3 weeks. Every third week do a full mini-test to gauge progress. Levels 8–9 are the hard wall — budget more time there.
Weight gain
Modest 300 kcal surplus daily, focused on lean muscle. Target 8–10 kg gain over 5–6 months. Strength training 2× per week with compound lifts using your rack and bench.
Flexibility
Continue 3× weekly stretching. Add hip flexor and hamstring focus to touch your toes in 6–8 weeks — important for tunnel body positioning.
Key tension to manage: gaining weight makes cardio feel harder temporarily. Don't be discouraged if your beep test stalls slightly around 65 kg — keep training and push through it.
What to do each day
Stretching can be added as a 10–15 min cool-down after any session. Wednesday stretch is dedicated mobility work.
Interval session (Mon / Thu)
5 min warm-up jog + dynamic stretches → 6–8 rounds at current target level pace with 90 sec rest → 1–2 overreach rounds at next level → 5 min walk + stretches. Total ~45 min.
Easy run (Sat)
30–40 min at a conversational pace. You should be able to hold a full sentence. This builds aerobic base without taxing recovery. No beep test pace — keep it genuinely easy.
Full body — home gym sessions
Two sessions per week using your bench, squat rack, weights and pull-up bar. Alternate A and B. Rest 2 min between sets. Add weight when you can complete all reps with good form.
Session A Tue
Session B Fri
* Pull-up sets: stop 1–2 reps before failure. See pull-up progression section for how to scale.
Level 6.1 → 10 in ~20 weeks
Interval session structure
Warm-up: 5 min easy jog + leg swings, high knees, butt kicks.
Main set: Run at current target level for 4–6 shuttles. Rest 90 sec. Repeat 6–8 rounds.
Overreach: 1–2 rounds at the next level up.
Cool-down: 5 min walk then stretch.
Tips for the hard levels
Levels 8–9 are non-linear — the pace jump is larger than it feels at lower levels. Spend an extra week at 8.5 if needed. Don't rush.
Every third week do a real test run from level 1. It shows actual progress and simulates test conditions mentally.
Use a beep test audio track (YouTube or app). Running by feel doesn't work — you need the audio cue.
Eat enough — this is the hard part
At 60 kg with a fast metabolism, you're almost certainly eating 2,000–2,200 kcal without realising it. Track for one week to confirm, then build up to ~3,000 kcal. After 3 weeks, if you haven't gained 0.5–1 kg, add another 200–300 kcal.
Macro split
Key foods
| Lean protein | Chicken, eggs, Greek yoghurt, tuna, tofu |
| Complex carbs | Oats, rice, sweet potato, bread, pasta |
| Healthy fats | Peanut butter, avocado, olive oil, nuts |
| Easy calorie adds | Full-fat milk, banana smoothies, granola |
Timing
Eat a carb-rich meal 2 hours before interval sessions.
30–40 g protein within 30 min after any workout.
Don't skip breakfast — at 60 kg your biggest challenge is simply eating enough volume across the day.
If appetite is an issue, calorie-dense smoothies (banana + peanut butter + oats + full-fat milk) are your friend.