fbpx

PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Five
let’s go:

This week is going to consist of 3 runs and two strength sessions.

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!
8 x Reverse Nordic curls
15 x Tricep dips
10 x Jump squats
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
6 x Open stance alternating pulse lunges (each leg)
8 x Dolphin push up to knee crunch
6 x Single arm clean with a calf raise (each leg)

Tuesday

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

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

Total time on the road: 30 minutes

Wednesday

Rest day!

Thursday

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

We know hills may seem a little scary, but they are so important for building muscle strength in your legs, and they’re also pretty much unavoidable so we’d best learn to get our heads around them!

Warm-up jog: 8 minutes
100m hill repeats x 6 with 45-second breather in between each interval.
Cool down jog: 8 minutes

Total time on the road: 25 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!
10 x jump lunges (each leg)
8 x sit to stand (each leg)
16 x dead bugs
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
15 x press ups
8 x forward bounds & run back
8 x curtsy lunge to low squat

Saturday / Sunday

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

​​Run = 9 Minutes
Walk = 1 Minute
Complete this 3 times

Total time on road: 30 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.