Bowes Fitness 
Online Running Squad
City2Surf Week 4 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

4km Time Trial

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

4km hard, running for your best time.

WD 1km easy jog

Hot tip: start conservatively and look to crack in around halfway. Let the run come to you and maintain form. Finish strong.

Wednesday

Rest


Thursday

Easy 40 mins

Roll out the door at light pace and go for 40 mins. 

This could be recovery from the Time Trial on Tuesday.

Hot tip: Start very light and roll into rhythm gently. Let the run come to you, don't push it. 

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance)

12km

Hot tip: Volume is more important than speed. So take it light to start and focus on getting the entire distance done.

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.

Countdown to race...

City2Surf

14km

Sunday 11 August

motionmailapp.com

Program Scope and Sequence...

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