Bowes Fitness 
Online Running Squad
Week 1 of 52

  • Beginner
  • Intermediate
  • Advanced

Monday

Recovery run 30 - 60 mins

Should be a very light run after you LSD on the Sunday previous. Start ever so slow, don't go too hard, just get your body moving to aid recovery and prepare for the week ahead. 

Hot tip: Skip this session if you're too sore. 


Tuesday

Intervals - 400m repeats

WU 2km jog, drills, 4 x 100m strides

10 x 300m hard runs (2 mins rest or walk 100m)

WD 1km easy jog

Wednesday

Rest


Thursday

Out and Back

6km easy out the door,

6km home hard

WD 2km

Friday

Easy 40 mins

40 minutes of easy running. No pace requirement.

Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs. 


Saturday

Rest


Sunday

LSD (long slow distance) 

10km runners: 10km

Half marathon runners: 16km

Marathon runners: 22km 

Strength and Stretching...

Strength

The best and safest way way to approach your training sessions is the Strength Sandwich. That is, Activation Strength prior to running and Core Strength after training. (You could argue for Core Strength prior training but I prefer to do it after.)

Stretch

This is a strength video but what the heck.





Upcoming races...


Sun Run

10km, 7km


Saturday 2 February - 4 weeks to go

42
Days
04
Hours
06
Minutes
38
Seconds


Los Angeles Marathon

Marathon


Sunday 24 March - 10 weeks to go

92
Days
04
Hours
16
Minutes
38
Seconds


Canberra Running Festival

50km, Marathon, 

Half, 10km, 5km


Sunday 14 April - 14 weeks to go

113
Days
04
Hours
16
Minutes
38
Seconds


Boston Marathon

Marathon


Monday 15 April - 14 weeks to go

114
Days
06
Hours
16
Minutes
38
Seconds

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