Bowes Fitness 
Online Running Squad
City2Surf Week 10 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

Sharpen Up 150m repeats

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

8 x 150m (2 mins rest)

WD 1km easy jog

Hot tip: a light but fast session, feel slick and clean, loosen yourself right up. 

Wednesday

Rest


Thursday

Easy 20 mins, 2 x 200m

Light 20 minute jog followed by two swift 200m efforts.

Hot tip: be light and quick. 

Friday

Rest


Saturday

Rest


Sunday

Race City2Surf

Strength and Stretching...

Strength

Try this Abs/Core/Obliques/Back strength routine after each of the workouts this week. 

Stretch

Stretching ideas for this week.

You can add/alter the routine. 

Countdown to race...

City2Surf

14km

Sunday 11 August

motionmailapp.com

Program Scope and Sequence...

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