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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Five
let’s go:

This week is going to consist of 3 runs, 2 strength sessions, and 1 stretching and foam rolling session.

Foam rolling and strength are two key components of you making your way to 10kms, so don’t neglect these sessions!

Monday, Wednesday and Friday Strength Sessions:

Complete 2-3 Rounds of the following exercises:

15 (each side) x Hip extension abduction with resistance band
20 (each side) x Hip extension, knee bent
12 (each side) x Side lunge to curtsy lunge
30 x Shin box switches (mobility)
5 (each side) x Trunk rotation iron cross
15 x Hip thrust with calf raise
5 x Glute ham raises
8 (each side) x Squat to lunge jump
15 x Tricep dips
1 x Plank at the end of you have completed all sets

Easy Run

Tuesday

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

Run 20 mins easy

Total: 20 mins

Interval Training

Thursday

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

Run 10 mins easy
Run 5 mins at tempo, 30 secs walk/jog. Repeat 6 times
Run 10 mins easy
Total: 53 mins

Easy Run

Saturday / Sunday

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

Run 50 mins easy

Total: 50 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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