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PLEASE WAIT, LOADING

YOU’RE DOING GREAT

Week Four
let’s go:

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

Find your strength and running sessions below, and don’t forget to stretch and foam roll!

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  a minimum of 2 sets and a maximum of 3 sets:

10 x Scissor jumps/jump lunges

1 minute x 90° isometric wall squat with miniband

12 (each leg) x Wall inline split squat

10 x (each leg) x Single leg step up with plantarflexion

30 x Hip hike

15 (each side) x Side bridge & hip abduction

15 x Isometric soleus raise in squat position against the wall, bilateral

45 sec – 1 min x Abdominal plank

20 x Cone touches

Tuesday

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

Run 40 mins easy (Total: 40 mins)

Thursday

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

Run 10 mins easy run, (run 6 mins steady, 30 secs walk/jog) repeat 6 times, run 10 mins easy (Total: 59 mins)

Saturday / Sunday

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

Run 70 mins continuously – it’s okay to include short walk breaks! (Total: 70 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.