Belgian SFG Training Program

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I summarized the training for the Q-Course in a readable format because the official document is quite overwhelming.

I believe that all the information in it is valuable but I want to have a version of it that just has the program in it without the explanation.

If you want to get the philosophy and reasoning behind the structure of the program then you should definitely read the official document.

I will finish the preface with this. The reason why I have to follow this program is simple. I've lost a futsal game, this has deeply hurt me as this loss is entirely my fault. I should've been a fitter, stronger, faster player. This loss has resulted in the oppososing being happy and proud, this doesn't sit well with me as I could've been better and changed the entire course of the game.

As "Punishment" I've decided to go run a 20K even though I haven't ran in a while, it will get me thinking right again because I've totally let myself go. Losing is not okay and it is entirely within my grasp to stop this.

I also believe that knowing you're ready (physically) to end 99% of people's lives is an important feeling. One would need Strategy, Map Reading Skills, and incredible Weapon Manipulation Skills, etc... to get that figure to 99.9%. But I believe that just by being mentally ready and able to outlast people by a ridiculous amount is already beneficial enough, although the other pursuits are also of incredible interest to me. I have to be ready for the next opportunity.

By the way the WODs (workouts of the day) are detailed in the official document. I just didn't want to make this too long.

Q-Course training program

Week 1: Preparing the body
Monday	40 Min Run	Stretching legs and back
Tuesday	WOD 1
Wednesday	45 Min Run	Stretching
Thursday	WOD 1
Friday	45 Min Run	Stretching
Saturday	WOD 1
Sunday	Rest

Week 2:
Monday	45 Min Run	Stretching
Tuesday	WOD 2
Wednesday	Interval 1	Stretching
Thursday	WOD 2
Friday	45 Min Run	Stretching
Saturday	WOD 2
Sunday	45 Min Run	Stretching

Week 3:
Monday	Rest
Tuesday	45 Min Run	Stretching
Wednesday	WOD 3
Thursday	Interval 1	Stretching
Friday	WOD 3
Saturday	45 Min Run	Stretching
Sunday	15 km March	Backpack 10 kg

Week 4:
Monday	Rest
Tuesday	45 Min Run	Stretching
Wednesday	Interval 2	Stretching	WOD 2
Thursday	WOD 3
Friday	45 Min Run	Stretching
Saturday	WOD 3
Sunday	50 Min Run	Stretching

Week 5:
Monday	45 Min Run	Stretching
Tuesday	WOD 3
Wednesday	Interval 2	Stretching	WOD 2
Thursday	WOD 3
Friday	50 Min Run	Stretching
Saturday	WOD 4
Sunday	15 Km March	Backpack 15 kg

Week 6:
Monday	45 Min Run	Stretching
Tuesday	WOD 4
Wednesday	Interval 3	Stretching	WOD 2
Thursday	WOD 4
Friday	50 Min Run	Stretching
Saturday	WOD 4
Sunday	60 Min Run	Stretching

Week 7:
Monday	45 Min Run	Stretching
Tuesday	WOD 4
Wednesday	Interval 4	Stretching	WOD 2
Thursday	WOD 4
Friday	50 Min Run	Stretching
Saturday	WOD 5
Sunday	20 Km March	Backpack 15 Kg

Week 8:
Monday	45 Min Run	Stretching
Tuesday	WOD 5
Wednesday	Interval 5	Stretching	WOD 2
Thursday	WOD 5
Friday	50 Min Run	Stretching
Saturday	WOD 5
Sunday	70 Min Run	Stretching

Week 9:
Monday	Rest
Tuesday	50 Min Run	Stretching
Wednesday	Interval 6	Stretching	WOD 2
Thursday	WOD 5
Friday	50 Min Run	Stretching
Saturday	15 Km March	Backpack 20 Kg
Sunday	70 Min Run	Stretching

Week 10:
Monday	WOD 4
Tuesday	50 Min Run	Stretching
Wednesday	Interval 7	Stretching
Thursday	WOD 6
Friday	60 Min Run	Stretching
Saturday	45 Min Run	Stretching
Sunday	25 Km March	Backpack 15 Kg

Week 11:
Monday	WOD 4
Tuesday	50 Min Run	Stretching
Wednesday	Interval 8	Stretching	WOD 2
Thursday	WOD 6
Friday	60 Min Run	Stretching
Saturday	45 Min Run	Stretching	WOD 2
Sunday	70 Min Run	Stretching

Week 12:
Monday	WOD 4
Tuesday	50 Min Run	Stretching
Wednesday	Interval 9	Stretching	WOD 2
Thursday	WOD 7
Friday	65 Min Run	Stretching
Saturday	50 Min Run	Stretching	WOD 2
Sunday	30 Km March	Backpack 15 Kg

Week 13:
Monday	WOD 4
Tuesday	50 Min run	Stretching
Wednesday	Interval 10	Stretching	WOD 2
Thursday	WOD 7
Friday	65 Min run	Stretching
Saturday	15 Km March	Backpack 20 Kg	WOD 2
Sunday	80 Min Run	Stretching

Week 14:
Monday	WOD 4
Tuesday	50 Min run	Stretching
Wednesday	Interval 11	Stretching	WOD 2
Thursday	45 Min run	Stretching	WOD 8
Friday	70 Min run	Stretching
Saturday	50 Min run	Stretching	WOD 2
Sunday	90 Min Run	Stretching

Week 15:
Monday	WOD 4
Tuesday	50 Min run	Stretching
Wednesday	Interval 12	Stretching	WOD 2
Thursday	50 Min run	Stretching	WOD 8
Friday	70 Min run	Stretching
Saturday	50 Min run	Stretching	WOD 2
Sunday	30 Km March	Backpack 20 Kg

Week 16:
Monday	WOD 4
Tuesday	50 Min run	Stretching	WOD 9
Wednesday	Interval 12	Stretching	WOD 2
Thursday	50 Min run	Stretching	WOD 9
Friday	75 Min run	Stretching
Saturday	50 Min run	Stretching	WOD 2
Sunday	100 Min Run	Stretching