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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

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!
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)

Tuesday

Your Coach will meet you at your set meeting point!

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

Total time on road: 27 minutes

Thursday

Your Coach will meet you at your set 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 the road: 28 minutes

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
  • 12 x dead bugs
  • 6 x sit to stand (each leg)
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
  • 20 x tricep dips
  • 20 x in and outs
  • 10 x crab hip thrust to elbow knee

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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