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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week Seven,
I’ll see you at the finish line!

We will be tapering down this week which means you will only complete one strength session, but there will still be two runs.

Tapering helps us focus on recovery in order to maximize our training and be best prepared for race day!

Monday

Your Coach will be there to meet you at your designated meeting spot!

​Run = 15 Minutes
Walk = 1 Minute
Complete this twice

Total time on the road: 32 minutes

Tuesday

Please ignore the front thumbnail for this video. This is the week 7 strength training session.

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
20 x tricep dips
1 min plank
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 glute bridges
8 x sit on the walk hip raises (each leg)
20 x Russian Twists

Wednesday

Your Coach will be there to meet you at your designated meeting spot!

Run: 8 minutes
Walk: 2 minutes
Complete this 3 times

Total time on the road: 30 minutes

Thursday and Friday

Head out for a walk to keep the blood flowing and be sure to stretch and foam roll before the big day!

Dig Deep

You have finally reached the end of the beginning! On Saturday we will meet at the Decathlon Sports Hub in Bryanston to complete our first 5km race together!

Address: Cnr William Nicol Drive & Wedgewood Link Road, Bryanston
Meeting time: TBC based on weather forecast



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.