top of page

2.4km Run
Stage 2

Level 2 (E)

Day
Level 2
Day 1
Run: 2 km, Squats: 3 sets of 10-12 reps, Lunges: 3 sets of 10-12 reps (per leg), Calf Raises: 3 sets of 15-20 reps
Day 2
Rest or light cross training
Day 3
Run: 2 km, Squats: 3 sets of 10-12 reps, Lunges: 3 sets of 10-12 reps (per leg), High knees: 3 sets of 15s, Butt kicks: 3 sets of 20s
Day 4
15 reps of Kettlebell Swing Ladders
Day 5
Run: 2 km, Glute Bridges: 3 sets of 10 reps, Plank: 3 sets of 30s
Day 6
Rest or light cross training
Day 7
Long Run: 3 km at an easy pace

Level 3 (D)

Day
Level 3
Day 1
Run: 2 km, Squats: 3 sets of 10-12 reps, Lunges: 3 sets of 10-12 reps (per leg), Calf Raises: 3 sets of 15-20 reps
Day 2
Rest or light cross training
Day 3
Run: 2 km, Squats: 3 sets of 10-12 reps, Lunges: 3 sets of 10-12 reps (per leg), High knees: 3 sets of 20s, Butt kicks: 3 sets of 20s
Day 4
15 reps of Kettlebell Swing Ladders
Day 5
Run: 2 km, Glute Bridges: 3 sets of 10 reps, Plank: 3 sets of 45s,
Day 6
Rest or light cross training
Day 7
Long Run: 3 km at an easy pace

Instagram

@project_fit.nesse

Email

projectfitnesse@gmail.com

bottom of page