Weekly goal: 10km and to build strength through body weight exercises.
Some of you felt the 10 weeks 250km run challenge was too much for you so I put together a challenge for those who wanted to run twice a week around 10km and will have the added benefit of making you a stronger runner too. Adding the exercises into the program in the middle of the run makes you have to run with fatigued muscles which have built lactate and that then needs to be cleared for you to run on.
Week 1
Run 1:
5km
25 static Lunges on each leg - deep knee bend which almost touches the floor (quad and glute)
20 Star jumps off the ground (pyos, fast twitch muscles)
20 Calf raises both legs at same time - find a ledge (calves and achilles and plantar)
20 Press up - find wall or fence and press up resting hands on there. (shoulders and abs)
X4 30s sprints with walking recovery of same time
Run 2:
5km
25 static Lunges on each leg - deep knee bend which almost touches the floor (quad and glute)
20 Star jumps off the ground (pyos, fast twitch muscles)
20 Calf raises both legs at same time - find a ledge (calves, achilles and plantar)
20 Press up - find wall or fence and press up resting hands on there. (shoulders and abs)
X4 30s sprints with walking recovery of same time
Week 2
Run3:
5km
30 jumping Lunges on each leg - deep knee bend (quad and glute)
25 Star jumps off the ground (pyos, fast twitch muscles)
25 Calf raises both legs at same time - find a ledge (calves, achilles and plantar)
20 Press up – on floor (shoulders and abs)
15 dips – find a wall or similar legs straight
X6 30s sprints with walking recovery of same time
Run4:
5km
30 jumping Lunges on each leg - deep knee bend (quad and glute)
25 Star jumps off the ground (pyos, fast twitch muscles)
25 Calf raises both legs at same time - find a ledge (calves, achilles and plantar)
25 Press up – on floor (shoulders and abs)
15 dips – find a wall or similar legs straight
X6 30s sprints with walking recovery of same time
Week 3
Run5:
5km
30 pulsing lunges on each leg - deep knee bend (quad and glute)
25 Star jumps touch floor and then jump up (pyos, fast twitch muscles)
15 Calf raises one leg with other hooked behind calf- find a ledge (calves, achilles and plantar)
30 Press up – on floor (shoulders and abs)
15 dips – find a wall or similar legs straight
X6 40s sprints with walking recovery of same time
Run6:
5km
30 pulsing lunges on each leg - deep knee bend (quad and glute)
25 Star jumps touch floor and then jump up (pyos, fast twitch muscles)
15 Calf raises one leg with other hooked behind calf- find a ledge (calves, achilles and plantar)
30 Press up – on floor (shoulders and abs)
15 dips – find a wall or similar legs straight
X6 40s sprints with walking recovery of same time
Week 5
Run7:
5km
20 leg up lunges on each leg – find a wall or similar 1 foot off ground put back foot on it and lunge (quad and glute)
30 Star jumps touch floor and then jump up (pyos, fast twitch muscles)
20 Calf raises one leg with other hooked behind calf- find a ledge (calves, achilles and plantar)
35 Press up – on floor (shoulders and abs)
20 dips – find a wall or similar legs straight
X6 40s sprints with walking recovery of same time
Run8
5km
20 leg up lunges on each leg – find a wall or similar 1 foot off ground put back foot on it and lunge (quad and glute)
30 Star jumps touch floor and then jump up (pyos, fast twitch muscles)
20 Calf raises one leg with other hooked behind calf- find a ledge (calves, achilles and plantar)
35 Press up – on floor (shoulders and abs)
20 dips – find a wall or similar legs straight
X8 40s sprints with walking recovery of same time