Archives for Run


Monday Workout

5 x 1km Intervals
1:1 Rest Ratio
(Record each time)

Monday Workout

6km Run

Thursday Workout

6 x 50 Medball Slams + 400m run
(Timed)

Tuesday Workout

10 Pull Ups
20 Push ups
400m Run
(8 times through)

Tuesday Workout

8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)

Monday Workout

6km Fartlek Run
(1min Fast, 2mins Slow)

15km Spin Bike @ Medium Pace

Thursday Workout – Intervals

4 x 1km Run
(2min rest between)

30 x 20/40's

Thursday Workout

6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h

(5 times through)