Pub2Pub Raceweek Training & Tips

Raceweek Running Program & Tips With this being the week of the “Pub2Pub” race we will be tapering down the training kilometres so you are fresh and raring to go on Raceday. 6km Runners: Session 1 – 4 x 250m runs @3/4 pace (rest 2mins between) Session 2 – 3km easy run (take it as […]

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Pub 2 Pub Running Program – Week 2

Pub 2 Pub Training 6km Runners: Session 1 – 3.5km steady long run Session 2 – 4 x 500m Runs (3min rests between efforts) Session 3 – 4 x 90sec sprints (90sec rest between runs) 13km Runners: Session 1 – 9km steady long run Session 2 – 6 x 1km Runs (3min rests between efforts) […]

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Weekly Home Workout 22.6.16

Weekly Home Workout A: Core – 3 x 45sec supine hollow rocks hold B: 3 Rounds of – 5 jumping lunges 10 push-ups 15 sit-ups Run 200m C: 7min AMRAP of – 50 mountain climbers 30 step-ups 10 burpees D: 3 Rounds of – Run 200m 15 squats 10 bench dips 5 single leg squats […]

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Weekly Home Workout 15.6.16

Weekly Home Workout A: Core – 3 x 45secs (each side) Side plank dips B: 5min AMRAP – 5 athletic burpees 10 squat jumps 15 bench dips 20m out & back Bear Crawls C: 5min EMOM – 10 lunges + 10 sit-ups D: 7min AMRAP – Run 100m 15 push-ups Run 100m 15 Step-ups Run 100m […]

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Weekly Home Workout 6.6.16

Weekly Home Workout A: EMOM x 7mins – 5 sit-up’s, 10 push-up’s & 15 squats B: Rep scheme of 15-12-9-6-3-15 – Single Leg Glute raises Step-up’s Lunges C: 5min Ladder – 2 bench dips, 2 squat jumps, 2 side crunches (each side) 4 bench dips, 4 jump squats, 4 side crunches 6,6,6 etc…. D: 7min […]

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Weekly Home Workout 30.5.16

Weekly Home Workout A: Tabata Plank hold (20secs on/10secs off x 8 rounds) B: 1min Alternating stations (3 rounds through) – Walking Lunges Bench Dips Step-up’s Sit-up’s C: 7min AMRAP – 100m Run 5 athletic Burpees (no push-up & no jump) 10 Jump squats D: 7min AMRAP – 10m Bear crawl out & back 15 […]

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Weekly Home Workout 23.5.16

Weekly Home Workout A: 20secs work/10secs rest x 8 rounds – Plank Hold B: 4 sets x 15 reps of – Walking lunges, bench dips & heel touches (x 2 – core) C: As fast as possible – Run 400m 80 mountain climbers 40 step-ups 30 sit-ups 20 push-ups 10 Burpees Run 400m   “If […]

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Weekly Home Workout 18.5.16

Weekly Home Workout A: 4 sets x 15 reps of – Single Leg Glute raises Bench Dips Reverse crunches B: EMOM x 7mins – 5 Burpees + 50m sprint C: (2 workouts back to back) 7min AMRAP of – 5 sit-ups, 10 push-ups & 15 squats Straight into 7min AMRAP of – 5 jump squats, […]

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Weekly Home Workout 9.5.16

Weekly Home Workout A: Rep scheme 12-10-8-6-4-2 of – Walking Lunges, step ups & Single leg squats (to bench) B: 7min AMRAP – 5 sit-ups, 10 bench dips & 15 jump squats C: Rep scheme 2-4-6-8-10-12 of – Push-ups, Box Jumps & Handstand hold (in secs) D: 7min AMRAP – Run 200m, 15 broad jumps […]

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Weekly Home Workout 2.5.16

Weekly Home Workout A: Strength 4 x 15 on each exercise – Weighted lunges (each leg), bench dips & push-ups B: EMOM x 7mins – 20 squat jumps & 10 toe taps C: 4 Rounds as fast as possible – 5 Burpees, 10 step-ups (each leg), 20 mountain climbers & 250m run   “When you feel like quitting […]

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