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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week four
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

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!

  • 12 x Crab walks (each leg)
  • 15 x Glute bridge
  • 20 Second side plank (each side)

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 Calf raises
  • 15 x Press ups
  • 10 x Fire hydrants (each side)

Wednesday

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

Welcome to your first interval training session!

Interval running involves periods of high-intensity running alternated with low-intensity running, walking, or rest. Interval training improves your anaerobic capacity and will assist you with building up speed and endurance on your runs.
You’ll begin with a dynamic warm-up as it is extremely important for your muscles to be warm for these kinds of sessions, you’ll then continue with a slow jog and progress into your intervals with a cool-down jog at the end.

Warm-up slow jog for 6 minutes.
Sprint 30 seconds & jog 90 seconds x 3
Sprint 30 seconds & walk 90 seconds x 4
Jog for 8 minutes

Total time on road: 28 minutes

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!

  • 15 x Squats
  • 8 x Sit to stand
  • 20 x Tricep dip

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 Calf raises
  • 15 x Press ups
  • 10 x Fire hydrants (each side)

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.