I need to design an Aerobic Program design for this data:

Client: 42 yr old Female - goal is to compete in a 10K race a month from now and complete it in 60 min. Her current personal best is 66 minutes. She has a busy schedule Mon-Fri, and can only spare up to 1 hour a day. Saturday she has 2 hours free, and no time to train on Sunday. Her resting HR is 65, the highest HR she achieved on a treadmill exercise test was 180bpm, and her lactate threshold occurred at 153 bpm. She currently runs for 45-60 minutes 3-4 days a week, and does a long run (1.5 hr) on Saturdays, usually at about the pace she competes in or just below. She does not push herself too much, but knows that she needs to do more intense workouts to get better. She keeps track of her workout intensity via a wrist-worn heart rate monitor while she runs.

Design a 4 week aerobic training program to meet her goals. Include specific days of the week, specific workouts that include duration, intensity (measured in either %VO2, %HRR, HR, or time/kilometer), mode, and rest. You must use at least 3 of the workout designs discussed in class (LSD, P/T, Intervals, HIIT, Fartlek). Be sure to label each workout with the type of workout (mode). Include specific rest days, if any, and rest intervals if needed.

Pay special attention to what her starting ability is, and what her goal is. Your program should include enough progression to meet the goal. DO NOT include anything else in this program (stretching, resistance training, nutrition, etc.). This should all fit on one page easily - imagine a calendar view. Define everything using a legend, if needed, to make it all clear.

***A 10k race is 6.2 miles

***She is currently training at a HR of about 145-150 bpm during her normal runs, and when she achieved her personal best 10k of 66 minutes.

The picture is an example of what this program design should look like!

No specific database is preferred. It just needs to look similar to the example in the image attached. i need the 42 year old female client exercise program design for 6 weeks long.

EXAMPLE EXERCISE PRESCRIPTION ***FOLLOW THIS FOR AEROBIC PROGRAM DESIGN We're working on a person that is 35 years old. He wants to compete in a 25 mile bike race in six weeks. The goal is to finish the race in an hour and 15 minutes, which is a 20 mile per hour pace. He's currently training three to four times a week. Monday, Wednesday, and Friday he typically does a one hour ride, about 18 miles per hour, which is heart rate around 148, which is about 80% of its max. Saturday does a two hour ride at 15 miles per hour. Heart rate of 140. This is about 75%of his maximal heart rate. So his goal is to go from his 15 or 18 miles per hour pace that he trains at to complete a race at 20 miles per hour. When he does do 20 mile per hour rides, he can only do that for a very short time before he has to slow down again. His heart rate gets to about 162 which we calculate is 88% of his maximal heart rate, which is also equal to 80% of his VO2 max. Again, from the table 20.1. This is probably his lactate threshold because he can't maintain it for very long and he has a slow back down. So going off of that information as that's kind of where he's at right now. And then we have to design the next six weeks of training using combinations of long slow distance (LSD), pace tempo intervals (PT), high intensity intervals, and Fartlek training WEEKS MONDAY WEDNESDAY FRIDAY SATURDAY 1 -PT-bike - Fartlek - bike - Interval - bike - LSD - 20 min ride - 10 min -148 HR - 3 min -178 HR 25 miles 20 mph 5 min - 162 HR 3 min - rest (slow - HR = 148 (70%) HR = 162 3 times = 45 min pedal) 5x = 30 min 90% VO2 2 PT - bike - Fartlek - bike - Interval - bike - LSD - 22 min ride - 10 min - 148 HR -3 min - 178 HR - 26 miles 20 mph - 7 min-162 HR - 3 min - rest -HR = 148 - HR = 162 - 3x = 51 min - 6x = 36 min 2 3 - Int. -row machine 3 min - 178 HR 3 min-rest - 7x - 42 min - Fartlek - bike 10 min - 151 HR (82%) - 5 min -166 HR - 3x = 45 min - PT-bike - 22 min ride - 20 mph - HR = 162 - LSD 26 miles - HR = 148 4 Interval -row - 4 min - 178 HR -4 min-rest - 5x = 40 min PT - bike 25 min ride 21 mph HR = 168 - Fartlek - bike - 10 min - 151 HR - 5 min -166 HR - 4x = 60 min - LSD - 27 miles - HR = 152 6 LSD PT - bike 30 min ride - 21 mph HR = 168 Fartlek - bike 10 min - 151 HR 5 min - 168 HR 3x = 45 min HIIT 30 seconds-max -2.5 min-rest - 10x + 30 min 30 miles - HR = 152 6 HIIT 30 seconds - max 2.5 min-rest - 15x = 45 min PT 30 min ride 21 mph HR = 168 - Interval - 5 min - 178 HR 5 min - rest 3x = 30 min - LSD - 30 miles - HR = 152 5