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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.

Don’t forget to stretch!

Monday

Run

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

Total time on road: 30 minutes

Tuesday

Strength
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)

Wednesday

Hill run

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

Thursday

Rest

Friday

Strength

Complete 3 rounds of the following 2 sets of exercises:

Set 1 x 3 (1 min rest in between each set)

10 x jump lunges (each leg)
8 x sit to stand (each leg)
16 x dead bugs

Set 2 x 3 (1 min rest in between each set)

15 x press ups
8 x forward bounds & run back
8 x curtsy lunge to low squat

Saturday / Sunday

Run

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

Total time on the 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.



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