Nikschicks.files.wordpress.com
Date/Week SaturdaySundayMondayTuesdayWednesdayThursday FridayMay 2/3Jog 5/walk 3/jog 5(turn)/walk 3/jog5RestMWO #1&MWO#5MWO #1Jog 8/walk 5/(turn after 2.5) jog 8Throw DownJog 20 min (turn after 10)Absolutely Friday!May 9/4Jog 5/walk 3/jog 8/(turn after 4)/walk 3/jog 5RestStrengthJog 10/walk 3 (turn)/Jog 10MWO #3Jog 25 min (turn after 13)Absolutely Friday!May 16/5Jog 25 minRestPush It, Push It Real Good!Jog 25 minThrowback ThursdayJog 28 minMWO #6May 23/6Jog 28 minRestBarbell BurnJog 30 minMWO #5Jog 30 minAbsolutely Friday!May 30/75km (or rest if running tomorrow)Run for Women 5kmGet a Grip!5kmMind Maze4km with one hillHoly Abs!June 6/86kmRestBeast Mode5kmMuscular Confusion5km with 5 min tempoCore WorkJune 13/97kmRestTone it Up!5kmOwn Your Strong5km with hill repeats x 2MWO #6June 20/108kmRestSuper Sets5kmMuscular ConfusionEndure the Climb & 4km with 30 second sprints x 10Ab Fab!June 27/119kmRestTest Your Strength5kmHead For the Hlls5km with hill repeats x 3MWO #5July 4/1210kmRestGo For More5km &Get HeavyMid-week Climb5km with 8 min tempo runActive Cross TrainJuly 11RestRACE DAY!* Mudderella Workouts from Look online for the Active Prep for each workout and workout details. There are descriptions of the equipment you will need and exercise instructions. I have tweaked the order of the workouts a bit so as to keep the Sat/Tues/Thurs run sessions. ................
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