Bowes Fitness 
Online Running Squad
City2Surf Week 3 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest​​​​


Tuesday

Intervals - Mile Matrix

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

2 x 800m (3 mins rest)

4 x 400m (2 mins rest)

8 x 200m (1 min rest)

WD 1km easy jog

Wednesday

Rest


Thursday

Tempo 4km

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

Tempo run for 4km

WD 2km easy jog

Hot tip: a Tempo Run is a pace you could hold for an hour. You should not be totally flogged at the end of your Tempo. Aim to maintain a flat line of pace throughout the run.

Friday

Rest


Saturday

Rest


Sunday

Light week - NO LONG RUN

Rest

Strength and Stretching...

Strength

Try this 10 minute Abs/Core/Obliques strength routine after each of the workouts this week. 

Just 1 set is enough. 

It's a continuous (clock running routine) for 10 mins. 

Level A: hold positions for the full minute 

Level B: 45 seconds/rest 15 seconds

Level C: 30 seconds/rest 30 seconds

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

Stretch

Stretching ideas for this week. Focussing on the back and hips. Remember to breath deeply throughout the set. The Trunk Twists are really good before a run also, you might compress your spine sitting down all day. 

Do 3 sets.

Move slowly.

Breath deep.


Countdown to race...

City2Surf

14km

Sunday 11 August

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Program Scope and Sequence...

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