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Week 1

Week 1

Focus of the week:
Create A Routine

DAY 1
SPEED RUN

WARM UP:
10 minutes [60% of your max pace]

RUN:
1 minute FAST [80-90% of your max speed]
2 min EASY [50-60% of your max speed]
ROUNDS: 8-10

COOL DOWN:
5-10 minutes

NOTE:
The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. They can be the same length and pace with the same amount of recovery time, or can involve various distances, paces and recovery periods. 

DAY 2
STRENGTH TRAINING: Full Body Workout
[28 minutes]

MOBILITY:
Worlds Greatest stretch [each side]
Cat daddy
Down dog
Scorpion
ROUNDS: 3

ACTIVATION:
Glute bridge x 10
Dead bug x 10 [each side]
Single leg Glute bridge x 10 [each side]
Dead bug x 10 [each side]
ROUNDS: 1

WORKOUT:
10 Reverse lunge [each side]
5 x Knee drive
10 x Push up to down dog
10 x side plank with arm sweeps
ROUNDS: 3

DAY 3
VINYASA FLOW
[26 minutes]

DAY 4
TIME TRIAL

WARM UP:
10 minute warm up [50% effort]

RUN:
Race pace for 3.1 miles / 5km

COOL DOWN:
10 minute cool down

NOTE:
Please use the Nike Running Club app to measure your distance and record your time! We’ve created a HER 6 WEEKS challenge within the app that you can join, check it out! All you need to do is be friends with Bec Wilcock (Coach Bec) on the app and she will find you and invite you into the challenge.

DAY 5
MEDITATION
[10 minutes]

NOTE:
Please know that you can add in an optional active recovery session to complement the mediation session. This could include an easy walk, run or cycle for 30 minutes.

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Week 6

Week 6

Week 2

Week 2

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