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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 and two strength sessions.

Don’t forget to stretch!

Monday

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

​Run = 7 Minutes
Walk = 2 Minutes
Complete this 3 times

Total time on the road: 27 minutes

Tuesday

Strength

Complete 3 rounds of the following 2 sets of 3 exercises:

Set 1 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
6 x Single leg deadlift (each leg)
20 x Russian twists
8 x Forward bounds with run back
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
10 x Side lunges
10 x Press ups
45 Second plank

Wednesday

Your coach will meet you at your designated meeting point.

​Run = 8 Minutes
Walk = 2 Minutes
Complete this 3 times

Total time on the road: 30 minutes

Thursday

Today is a rest day.

Today is a rest day. Why not do some stretching, foam rolling, or head out for a walk?

Friday

Complete 3 rounds of the following 2 sets of exercises:

Set 1 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
10 x clam shells (each leg)
8 x single leg glute bridges (each leg)
10 x sit ups
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
30 x mountain climbers
20 x ab bicycles
10 x shoulder pikes

Saturday / Sunday

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

Walk for 3 minutes as a warm-up after dynamic stretches.
Run = 8 Minutes
Walk = 2 Minutes
Complete this 3 times
Cool down with a 5-minute walk.

Total time on the road: 35 minutes




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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