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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 two strength sessions.
Rest is an extremely important part of any program, so be sure to get at least one day rest in for the week.
If you would prefer to swap your Friday strength session out for Wednesday then feel free to do so!

Monday

Your Coach will meet you at your designated meeting point and time!

Walk for 3 minutes to “warm up”
​Run = 1 Minute
Walk = 1 Minute
Complete this 10 times
Total time on road: 23 minutes

Tuesday

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

Wednesday

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

​Run = 2 Minutes
Walk = 4 Minutes
Complete this 5 times
Total time on road: 30 minutes

Thursday

Rest day!

Friday

​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

Saturday / Sunday

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

​Run = 2 Minutes
Walk = 4 Minutes
Complete this 5 times




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.