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2.4km Run
Stage 3
Level 4 (C)
Day | Level 4 |
|---|---|
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 | 20 reps of Kettlebell Swing Ladders |
Day 5 | Run: 2 km,
Glute Bridges: 3 sets of 10 reps,
Plank: 3 sets of 60s |
Day 6 | Rest or light cross training |
Day 7 | Long Run: 3 km at an easy pace |
Level 5 (>C)
Day | Level 5 |
|---|---|
Day 1 | Run: 2.5 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: 2.5 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 4 | 20 reps of Kettlebell Swing Ladders |
Day 5 | Run: 2 km,
Glute Bridges: 3 sets of 10 reps,
Plank: 3 sets of >60s |
Day 6 | Rest or light cross training |
Day 7 | Long Run: 3.5 km at an easy pace |
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