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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Six,
You’ve got this

This week is going to consist of 3 runs and two strength sessions. You will use the same strength session for both sessions. Feel free to change up the exercises based on the variations provided.

Monday and Friday

Complete 2 or 3 rounds of the following exercises. Take a breather in between each set!

Set 1:
10 x deadlifts
10 x push-ups
16 x ab bicycles

Set 2:
16 x glute bridges/glute bridge marches
30 x mountain climbers
5 x hamstring walk in and out OR
8 x clams (each side)

Set 3:
10 x reverse lunges (each side)
16 x plank with shoulder taps
10 x side lunges (each side)

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

Total time on road: 30 minutes

Wednesday

Today is a rest day!

Thursday

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

Intervals:

Dynamic warm-up NB.
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

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

Total time on road: 33 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.