November 2019 - Select the Week

2nd November

Duration
60-90 minutes
Workout
Running Drills
Runs
Long Run (8K)

3rd November

Duration
60-90 minutes
Workout
-
Runs
Long Slow Distance - 12K

5th November

Duration
60-90 minutes
Workout
-
Runs
Fartlek 2 x 20min set 1 min fast 1min slow

6th November

Duration
60-90 minutes
Workout
Easy Stretches/ Low Intensity work/ Strengthening
Runs
-

7th November

Duration
60-90 minutes
Workout
Speed Work + Core Strength
Runs
Short run (3K)

8th November

Duration
60-90 minutes
Workout
-
Runs
Tempo Warm Up 1K Tempo 5K Cool Down 1K

9th November

Duration
60-90 minutes
Workout
Store Integration
a. Warm Up
b. BMI Test
c. Nutrition Tips
d. Product purchase discount for on spot purchase
Runs
Short run (3K)

10th November

Duration
60-90 minutes
Workout
-
Runs
Long Slow Distance - 13K

12th November

Duration
60-90 Minutes
Workout
-
Runs
Interval 1K warm Up 6 x 400m 1K Cool Down 90 seconds Rest b/w Intervals

13th November

Duration
60-90 Minutes
Workout
Easy Stretches/ Low Intensity work/ Strengthening
Runs
-

14th November

Duration
60-90 Minutes
Workout
Buddy Workout
Runs
Short run (3K) - Children's Day

15th November

Duration
60-90 Minutes
Workout
Tempo Warm Up 1K
Tempo 8K Cool Down 1K
Runs
-

16th November

Duration
60-90 Minutes
Workout
Mobility drills
Runs
7K run

17th November

Duration
60-90 minutes
Workout
-
Runs
Long Slow Distance - 13K

19th November

Duration
60-90 minutes
Workout
-
Runs
Interval 1K warm Up 3 x 400m
3 x 400m
2 x 800m
2 x 800m
1 x 1000m
1K Cool Down 90 seconds Rest b/w Intervals

20th November

Duration
60-90 Minutes
Workout
Easy Stretches/ Low Intensity work/ Strengthening
Runs
-

21st November

Duration
60-90 Minutes
Workout
Speed Work + Core Strength
Runs
Short run (3K)

22nd November

Duration
60-90 Minutes
Workout
Tempo Warm Up 1K
Tempo 10K Cool Down 2K
Runs
-

23rd November

Duration
60-90 Minutes
Workout
Athlete Integration - Cross Fit
Runs
Short run 5K

24th November

Duration
60-90 Mins
Workout
-
Runs
Long Slow Distance - 15K

26th November

Duration
60-90 Mins
Workout
-
Runs
Interval 1K warm Up 2 x 400m
2 x 800m
1 x 1000m
1 x 1200m
1 x 1000m
1 x 800m
2 x 400m
1K Cool Down 90 seconds Rest b/w Intervals

27th November

Duration
60-90 Mins
Workout
Easy Stretches/ Low Intensity work/ Strengthening
Runs
-

28th November

Duration
60-90 Mins
Workout
Agility Drills
Runs
Short run (2K)

29th November

Duration
60-90 Mins
Workout
Tempo Warm Up 1K
Runs
Tempo 12K Cool Down 1K

30th November

Duration
60-90 Mins
Workout
-
Runs
Long run 8K