Bowes Fitness 
Online Running Squad
City2Surf Week 2 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

Intervals - 2km repeats

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

3 x 2km hard runs (3 mins rest)

WD 1km easy jog

Wednesday

Rest


Thursday

Easy 40 mins

Light run for 40 minutes.

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance) 

Long easy run for 10km

Printable Training Programs...

If you feel like printing out your FULL training program and sticking it to the wall (recommended), click the icon above to access your copy. "It's better to be looking at it than looking for it" - John Ellingsen. 

Strength and Stretching...

Strength

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

Do 2-3 sets.

*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

motionmailapp.com

BowesFitnessRunning

Copyright Bowes Fitness - Sydney, Australia.

>