fbpx

PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week One
let’s go:

This week is going to consist of 3 runs, 3 strength sessions, and 1 stretching and foam rolling session.

There are two ways to access the strength training for this program. You can either join me in the video below, or you can visit Physiotec to view the exercises there.

The login details are as follows:

Username: RunningForCake
Password: LetsGetStrong2021
TAKE ME TO PHYSIOTEC
STRENGTH SESSIONS

Accessing Physiotec

Don’t forget to change the week of your program when you access Physiotec.

On the top left side of the page, you will see the word “Program”, and next to it will be an arrow pointing down. Click the arrow to change the week you are in.


Monday, Wednesday and Friday Strength Sessions:

Complete 3 Sets of the following exercises:

10 (each leg) x Foundation squat eccentrics Down on 2, Up on 1 (5-5-3 SEC)
20 (each leg) x Step-down, slowly
10 (each leg) x Eccentric calf raise (2 up, 1 down)
12 (each leg) x Single leg squat onto a chair with a raised surface
15 (each leg) x Hip toe tap with band
10 (each leg) x Forward lunge, hold
15 (each leg) x Single leg deadlift
20 (each leg) x Side lying figure 8
10 (each leg) x Shin box bridges

Tuesday

Your Coach will be there to meet you at your designated meeting point! We are SO excited to meet you!

Run 30 mins easy (Total: 30 mins)

Thursday

Your Coach will be there to meet you at your designated meeting point!

Run 5 mins easy, (run 3 mins steady, 2 mins walk/jog recovery) repeat 5 times, run 5 mins easy (Total: 35 mins)

Saturday / Sunday

Your Coach will be there to meet you at your designated meeting point! Let’s grab a coffee afterwards.

Run 25 mins easy, walk 3 mins, walk/run 25 mins continuously (Total: 53 mins)




WHAT DO YOU RUN FOR?





WHAT DO YOU RUN FOR?



Copyright by Running for Cake 2020. All rights reserved.



Copyright by Running for Cake 2020. All rights reserved.