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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

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

This week is going to consist of 2 training runs and one strength session.

Sunday is D-day!

Stretch and rest to prepare for Sunday!

Monday

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

Tuesday

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

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

Total time on road: 32 minutes

Wednesday

Today is a rest day!

Thursday

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

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.