Bowes Fitness 
Online Running Squad
City2Surf Week 8 of 10

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest​​​​


Tuesday

Pyramid

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

500m (2 mins rest)

1km (2 mins rest)

1500m (2 mins rest)

1km (2 mins rest)

500m

WD 1km easy jog

Hot tip: this session really wags its tail, keep some petrol for the last two efforts. 

Wednesday

Rest


Thursday

Tempo 8km

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

Tempo for 8km

WD 1km easy jog

Hot tip: set this run up for 4-5km and then as fatigue sets in you can have a lash. Don't go too early. You shouldn't be dead at the end of this run. Aim for productivity.

Friday

Rest


Saturday

Rest


Sunday

LSD (long slow distance) 14km

Long easy run for 14km

Hot tip: try your hardest to get the entire distance done. This is really important training and will pay off in the back end of your race. 

Strength and Stretching...

Strength

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

Stretch

Stretching ideas for this week.

You can add/alter the routine. 

Countdown to race...

City2Surf

14km

Sunday 11 August

motionmailapp.com

Program Scope and Sequence...

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