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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Three
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 side) x Lunge to high knee with hop
10 (each side) x Bear crawl – Sideways
20 (each side) x Fire hydrant with mini-band (above knee)
20 (each side) x Side shuffle
10 x Jumping on/off a small step (quick)
12 (each leg) x Hip extension
15 (each leg) x Glute bridge w/ circumduction
10 (each leg) x 1 leg Romanian deadlift
15 (each leg) x Mod. side plank leg circles
Easy Run

Tuesday

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

Run 35 mins easy (Total: 35 mins)

Hill Training

Thursday

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

Run 10 mins easy
Run uphill as fast as possible for 30 seconds and then jog for 2 minutes to rest. Complete this 6-8 times.
Cool down 10 minutes

Easy Run

Saturday / Sunday

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

Run 30 mins continuously, walk/run 25 mins (Total: 55 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.



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