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PLEASE WAIT, LOADING

LET’S GET MOVING

Week Three
let’s go:

This week is going to consist of 3 runs and two strength sessions.
Rest is an extremely important part of any program, so be sure to get at least one day rest in for the week.
If you would prefer to swap your Friday strength session out for Wednesday then feel free to do so!

Monday

Your Coach will be there to meet you at your designated meeting point! We are SO excited to meet you!

​Run = 9 Minutes

Walk = 1 Minute

Complete this 3 times

Cool down run for 6 minutes

TOTAL TIME: 36 minutes

Complete 3 rounds of the following 2 sets of 3 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!
6 x Single leg deadlift (each leg)
20 x Russian twists
8 x Forward bounds with run back
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
10 x Side lunges
10 x Press ups
45 Second plank

Wednesday

Today is a rest day.

HILL DAY – Pick a route that starts with hills *Dynamic warmup NB ​

Run = 5 Minutes

Walk = 2 Minutes

Complete this 4 times

Cool down run for 6 minutes

TOTAL TIME: 30 minutes

Thursday

Today is a rest day.

Today is a rest day. Why not do some stretching, foam rolling, or head out for a walk?

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 clam shells (each leg)
8 x single leg glute bridges (each leg)
10 x sit ups
Set 2 – complete these three exercises three times. After each set, rest for 1 minute, then give it your all for the next set!
30 x mountain climbers
20 x ab bicycles
10 x shoulder pikes

Saturday / Sunday

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

​ Run = 9 Minutes

Walk = 1 Minute

Complete this 3 times

Cooldown run for 6 minutes

TOTAL TIME: 36 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.