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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.

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 = 9 Minutes
Walk = 1 Minute
Complete this 3 times

Thursday

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

​Warm up jog: 8 minutes

Sprint 30 seconds
Walk 90 seconds
Complete these intervals 4 times

Cool down jog: 8 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 = 12 Minutes
Walk = 2 Minutes
Complete this set twice

Run 5 more 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.