Week 1

Focus OF THE WEEK

Create a routine

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Day 1

Speed Run

Warm up: 10 minutes [60% of your max pace]

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

Notes

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.

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Day 2

Strength Training
[full body workout]

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]

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

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Day 3

Vinyasa Flow

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Day 4

Time Trial

10 minute warm up @ 50% effort

Race pace for 3.1 miles / 5km

10 minute cool down

notes

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.

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Day 5

Meditation
[10 min]

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.