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PLEASE WAIT, LOADING

YOU’RE ON YOUR WAY

Week four
let’s go

This week is going to consist of 3 runs and two strength sessions.

Don’t forget to stretch!

Monday

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

Run = 10 Minutes

Walk = 1 Minute

Complete this 3 times

Cool down run for 6 minutes

Total time on the road: 39 minutes

Tuesday

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!

  • 12 x Crab walks (each leg)
  • 15 x Glute bridge
  • 20 Second side plank (each side)

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 Calf raises
  • 15 x Press ups
  • 10 x Fire hydrants (each side)

Wednesday

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

INTERVAL TRAINING DAY

Interval running involves periods of high-intensity running alternated with low-intensity running, walking, or rest. Interval training improves your anaerobic capacity and will assist you with building up speed and endurance on your runs.
You’ll begin with a dynamic warm-up as it is extremely important for your muscles to be warm for these kinds of sessions, you’ll then continue with a slow jog and progress into your intervals with a cool-down jog at the end.

Warm-up slow jog for 10 minutes.
Sprint 30 seconds & walk 90 seconds x 6
Cooldown jog for 10 minutes

Total time on road: 32 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!

  • 15 x Squats
  • 8 x Sit to stand
  • 20 x Tricep dip

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 Calf raises
  • 15 x Press ups
  • 10 x Fire hydrants (each side)

Saturday / Sunday

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

Run = 10 Minutes

Walk = 1 Minute

Complete this 3 times

Cool down run for 3 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.