Goals: Crosstraining, Muscular Endurance

Duration: 1 hour

Equipment: ,

Warmup

Take a short jog to the location. Run through Run 1, pointing out landmarks along the way.

Move into 1 leg partner push overs.

Class Concept

Clients will head out on several set runs around the park. Each run should take about 3-4 minutes (about 600-1000 metres). Use mapmyrun.com to plan out the courses in advance. Upon returning clients will perform a tri-set before having a short break and heading off on the next run.

Short Distance Runs

Run 1 – Mostly flat with a gradual incline towards the end.

Run 2 – Flat, simple circuit or out and back run.

Run 3 – Mostly downhills with a steep incline at the end.

Strength circuit

Conduct each exercise for 15 reps. Perform 3 rounds after the first run, 2 rounds after the second run and 1 round after the third run.

• Pushups
• Band Shoulder Press
• Band Upright Row

Cooldown

10s work/5s rest intervals of Plank and Side Plank. Stretch.

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