Bowes Fitness 
Online Running Squad
City2Surf Week 7 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest


Tuesday

800m repeats

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

5 x 800m (2 mins rest)

WD 1km easy jog

Hot tip: run at an intensity that allows you to maintain the rest cycle. Not too fast.

Wednesday

Rest


Thursday

Progressive 8km

(no warm up necessary, just roll out the door)

2km @ 50% of max. effort

2km @ 60% of max. effort

2km @ 70% of max. effort

2km @ 80% of max. effort

Warm down 2km easy jog

Hot tip: give yourself a gentle start, there's always time to roll into it. 

Friday

Rest


Saturday

Rest


Sunday

Light week: no long run


Strength and Stretching...

Strength

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

Do 1 set after your workout.

*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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