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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week One
let’s go:

This week is going to consist of 3 runs and 2-3 strength sessions. Stretching and foam rolling should be completed on most days for the best recovery.

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.


Tuesday & Thursday Strength Sessions

The 5-10km training program consists of completing the same strength session 2 – 3 x in the week, so this is why there is only one video provided.

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

Running Plans

Monday:

Walk for 2 minutes as a warm up after dynamic stretches.

Run = 7 Minutes
Walk = 2 Minutes

Complete this 3 times

Total time: 29 minutes

Wednesday:

Walk for 2 minutes as a warm up after dynamic stretches.

Run = 8 Minutes
Walk = 2 Minutes

Complete this 3 times

Total time: 32 minutes

Saturday:

Walk for 2 minutes as a warm up after dynamic stretches.

Run = 9 Minutes
Walk = 2 Minutes

Complete this 3 times
Cool down with a 5 minute walk.

Total time: 40 minutes

Couch to 5km
strength training

If you prefer to use the Couch to 5km strength training, you’ll find it here:

Complete 2 rounds of the following:

8 x squats
10 x calve raises
10 x lunges (on each leg)
8 x push ups
30 second plank

​Complete 2 rounds of the following:

8 x skater lunges
8 x glute bridges + knee pulses
8 x fire hydrants (on each leg)
6 x sit to stand (on each leg)
30 second wall sit



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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