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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Two
let’s go:

This week is going to consist of 3 runs, 2 strength sessions (your coach will discuss with you), and daily stretching and foam rolling sessions (this is the goal!).

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:

20 x Dead bug
20 x  Stabilization rotation
30 Secs each side x Side plank – please time yourself!
15 x Lumbar extension
30 x Small jumps
8 (each leg) x Sidestep with resistance band
15 (each side) x Quick-rebounding calf raise
10 x Stabilization Superman
10 (each leg) x Plank, hip flexion

Tuesday

Your Coach will be there to meet you at your designated meeting point and time.

Run 35 mins easy (Total: 35 mins)

Thursday

Your Coach will be there to meet you at your designated meeting point and time.

Run 10 mins easy, (run 4 mins steady, 1 min walk/jog) repeat 5 times, run 10 mins easy (Total: 45 mins)

Saturday / Sunday

Your Coach will be there to meet you at your designated meeting point and time. Let’s grab a coffee after the run!

Run 30 mins easy, walk/run 30 mins continuously (Total: 60 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.