Bowes Fitness 
Online Running Squad
City2Surf Week 6 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

Steps Down

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

3km (3 mins rest)

2km (2 mins rest)

1km

WD 1km easy jog

Hot tip: keep a bit in the tank during the first 3km effort.

Wednesday

Rest


Thursday

MLR (medium long run) 8km

Roll out nice and light, hit a clip in the middle stages, then wind down towards the end. 

Hot tip: if the feel isn't around don't push it, just get the kms done. 

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance)

16km

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 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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