Archives for Run

Friday Workout

25/05/2012 by Michael in Workout (General) | Leave a comment

12km run (timed)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout

24/05/2012 by Michael in Workout (General) | Leave a comment

8km Fartlek

  • 1km @ 6min/km
  • 6km @ 3min fast, 2min slow
  • 1km @ 4:45-4:15min/km

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Monday Workout

21/05/2012 by Michael in Workout (General) | Leave a comment

– Intervals

  • 6 x 1km @ 14-16km/h
  • 4 x 400m @ 17-18km/h
  • 2 x 200m @ 19-20km/h

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout

17/05/2012 by Michael in Workout (General) | Leave a comment

24 x 20secs sprint (100m)/40secs rest
5km run

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout

15/05/2012 by Michael in Workout (General) | Leave a comment

1hr run along Brisbane river on another incredible day.

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Monday Workout

14/05/2012 by Michael in Workout (General) | Leave a comment

Intervals

  • 6 x 1km @ 4:30-4:15min/km
  • 2min rest between

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Friday Workout

11/05/2012 by Michael in Workout (General) | Leave a comment
50 Medball Slams @ 6kg + 400m Run
6 times through.
(Timed)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout

01/05/2012 by Michael in Workout (General) | Leave a comment
am – Treadmill Intervals

  • 1km slow run warm up
  • 4 x 800m @ 14km/h, Lvl 2 Incline
  • 4 x 400m @ 16km/h  4 x 200m @ 18km/h
  • (1min Rest between runs)

pm – Bodyweight

  • 5 x 10 Chin Ups
  • 5 x 10 Dips
  • 5 x 20 Hanging Leg Raises
  • 5 x 20 Box Jumps

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

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