Bowes Fitness 
Online Running Squad
City2Surf Week 1 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

Intervals - Ladder Down

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

1600m (2 mins rest)

1200m (2 mins rest)

800m (2 mins rest)

400m

WD 1km easy jog

Wednesday

Rest


Thursday

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. 

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance) 

8km long run.

Go at a pace that's even and comfortable.

The main goal is to complete the distance. 

Strength and Stretching...

Strength

Try this Abs/Core/Obliques strength routine after each of the workouts this week. On the video, each exercise goes for 30 seconds (real time) but you can alter this to suit. 

*Remember, posture is more important than time, once you begin to lose control, stop the exercise and rest. 

Stretch

Stretching ideas for this week. You can add/alter the routine. 

Do 3 sets.

Maintain composure. 

Breath slowly.


Upcoming races...

City2Surf

14km

Sunday 11 August

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