Bowes Fitness 
Online Running Squad
City2Surf Week 5 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest​​​​


Tuesday

300m repeats

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

10 x 300m (2 mins rest)

WD 1km easy jog

Hot tip: best done on a track or pre-measured course so you don't have to check your watch repeatedly. 

Wednesday

Rest


Thursday

Out n back 6km

Roll out the door at light pace and go for 3km, 

turn for home and clap on the pace for 3km.

WD 2km easy run

Hot tip: build into your pace during the return leg,

you want this to be a hard - but even - pace home. 

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance)

10km

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/Back strength routine after each of the workouts this week. 

Do 1-2 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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