TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE.

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Matthew Dean
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1 TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE.

2 WELCOME TO THE NEW TRAINING PROGRAMME BY Training always sounds so ominous but it doesn t have to be a massive slog. We ve broken it down into mini circuits that you can do entirely by yourself, at home with no equipment at all, along with bouts of cardio to get your heart pumping! There are 3 different workouts in this training plan document, suited to whatever fitness level you feel you are. Take a look at each and decide which one is best for you! BEGINNER - Perfect if you re looking to do a little more exercise, and start slow. Take on the 5km with us, where obstacles are more fun-focused, and this plan will get you set! INTERMEDIATE - Tougher circuits and cardio. Try this plan if you re not afraid of a bit of hard work. And at a Rough Runner event, make sure you re doing the 10km! ADVANCED - Want a tough workout? This is for you. And you d also get the most out of the Rough Runner 15km - all 20, epic obstacles, and the greatest of all the challenges. Let us know how you get on! We want to know if you re managing to fit in the whole plan around your lives, if it works for you at home, and how your preparations are coming along for your 2019 Rough Runner event! CHANCE TO WIN! Share your progress through the training programme on Instagram with the #RoughiansInAction to be in with the chance of winning a FREE ticket to one of our events!

3 BEGINNERS TIME TO GET TRAINING - YOUR YEAR ROUND MONTHLY PLAN Each circuit takes 2 mins. Then rest for 1 min - Each exercise in the circuit is 30 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 Mountain Squats Burpees 1 mile run at a Side Jump Squat WEEK2 Leg Raises Squats (1 min) 1 mile run at a 2 x 100m sprints Weighted Twists Wall Sit (1 min) Burpees Mountain WEEK3 3 mile cycle at a Burpees Leg Raises Squats (1 min) Side Jump Squat WEEK4 Burpees Mountain 1.5 mile run at a light pace 2 x 100m sprints Weighted Twists Wall Sit (1 min) 1.5 mile run at a =REST DAY

4 BEGINNERS READY FOR THE EVENT? FINAL 4 WEEKS OF TRAINING Each circuit takes 2 mins. Then rest for 1 min - Each exercise in the circuit is 30 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 Burpees Lunges (1 min) Leg Raises 2 mile run at a Side Jump Squat WEEK2 Weighted Twists Wall Sit (1 min) 2 mile run at a 2 x 100m sprints Mountain Squats Side Jump Squat WEEK3 2.5 mile run at a Lunges (1 min) Burpees Flutter Kicks Wall Sit (1 min) Weighted Twists Leg Raises WEEK4 Mountain 2 mile run at a light pace LIGHT WORKOUT Stretching and getting ready for the event EVENT WEEKEND! =REST DAY

5 INTERMEDIATE TIME TO GET TRAINING - YOUR YEAR ROUND MONTHLY PLAN Each circuit takes 2:30 mins. Then rest for 1 min - Each exercise in the circuit is 30 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 Mountain Jump Knee Tuck 3 mile run at a Jumping Lunges Supermans (1 min) Wall Sit (1 min) Leg Raises Flutter Kicks Squats WEEK2 Jump Squats 3 mile run at a Bicycle Crunches Wall Sit (1 min) Side Leg Raises High Knees 2 x 100m sprints Burpees Mountain WEEK3 4 mile run at a Jumping Lunges Jump Knee Tuck Bicycle Crunches Supermans (1 min) Side Flutter Kicks Leg Raises Burpees WEEK4 Wall Sit (1 min) 4 mile run at a Side 4 mile run at a Leg Raises Flutter Kicks 2 x 100m sprints Mountain High Knees =REST DAY

INTERMEDIATE READY FOR THE EVENT? FINAL 4 WEEKS OF TRAINING Each circuit takes 2:30 mins. Then rest for 1 min - Each exercise in the circuit is 30 secs unless otherwise stated - repeat 3 times.

6 INTERMEDIATE READY FOR THE EVENT? FINAL 4 WEEKS OF TRAINING Each circuit takes 2:30 mins. Then rest for 1 min - Each exercise in the circuit is 30 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 Mountain Jump Knee Tuck 3 mile run at a Jumping Lunges Supermans (1 min) Wall Sit (1 min) Leg Raises Flutter Kicks Squats WEEK2 Jump Squats High Knees 3 mile run at a 2 x 100m sprints Bicycle Crunches Side Burpees Wall Sit (1 min) Leg Raises Mountain WEEK3 5 mile run at a Flutter Kicks High Knees Jump Squats Jump Knee Tuck Wall Sit (1 min) Supermans (1 min) Leg Raises Mountain WEEK4 WEEKEND! Flutter Kicks Burpees 5 mile run at a light pace LIGHT WORKOUT Stretching and getting ready for the event EVENT =REST DAY

7 ADVANCED TIME TO GET TRAINING - YOUR YEAR ROUND MONTHLY PLAN Each circuit takes 3 mins. Then rest for 1 min - Each exercise in the circuit is 40 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 High Knees Rope Skip Mountain (1 min) Russian Twist Superman (1 min) Lunge Jump Flutter Kicks V-Crunches 5 mile run at a Prone Squat Jump 3 x 100m sprints Press Ups Hand Walk Out WEEK2 Alternating Toe Reach Side to Side Crunch Burpees Wall Sit (1 min) 5 mile run at a 3 x 100m sprints Side Plank Dips (1 min) Cross Mountain Bicycle Crunches Press Ups Dead Bug Squats WEEK3 6 x 100m sprints (30 second break between) Light 10 min Jog High Knees Rope Skip Mountain Russian Twist Superman (1 min) Prone Lunge Jump Squat Jumps Flutter Kicks Press Ups V-Crunches Hand Walk Out WEEK 4 Alternating Toe Reach Side to Side Crunch Burpees Wall Sit (1 min) 5 mile run at a 3 x 100m sprints Side Plank Dips (1 min) Cross Mountain Bicycle Crunches Press Ups 5 mile run at a =REST DAY

8 ADVANCED READY FOR THE EVENT? FINAL 4 WEEKS OF TRAINING Each circuit takes 3 mins. Then rest for 1 min - Each exercise in the circuit is 40 secs unless otherwise stated - repeat 3 times. MON TUE WED THU FRI SAT SUN WEEK1 Dead Bug High Knees 5 mile run at a Superman Plank 3 x 100m sprints Squats Rope Skip Mountain (1 min) Russian Twist (1min) Lunge Jump Flutter Kicks V-crunches WEEK2 Prone Plank (1min) Squat Jump Press Ups Hand Walk Out 6 x 100m sprints (30sec rest in-between) Light 10 min Jog Alternating Toe Reach Side to Side Crunch Burpees Wall Sit (1 min) Side Plank Dips (1min) Cross Mountain Bicycle Crunches Press Ups WEEK3 5 mile run at a 3 x 100m sprints Dead Bug Squats High Knees Rope Skip Mountain (1 min) Russian Twist Superman Plank (1min) Lunge Jump Flutter Kicks V-Crunches WEEK4 Prone Plank (1min) Squat Jump Press Ups Hand Walk Out 5 mile run at a lighter pace LIGHT WORKOUT Stretching and getting ready for the event EVENT WEEKEND! =REST DAY

to meet (alternate sides). Repeat on other side.

9 ALTERNATE TOE REACH Lay on the floor with your arms behind as a starfish, keep your legs and arms straight and at the same time lift your arm and leg to meet (alternate sides). Repeat on other side. BICYClE CRUNCHES Laying on your back, touch left knee to right elbow, then right knee to left elbow, and repeat.

jump upwards. Return to starting position.

in the air but knees bent at 90 degrees,

same time lift your knee and arm (opposite

10 BURPEES Start with chest flat on the ground, push up into standing position and jump upwards. Return to starting position. DEAD BUG Lay on your back with your legs in the air but knees bent at 90 degrees, stretch your arms behind your head, at the same time lift your knee and arm (opposite sides) bringing them together. Repeat on other side

11 Lay down on your back and lift your legs a few inches off the ground and perform small kicks. Increase kick for increased difficulty. FLUTTER KICKS HAND WALK OUT Start in a touch your toes position, walk out on your hands keeping your knees straight until in the press up position, walk back to original position.

12 HIGH KNEES Standing, lift knees alternately to hip height at a fast pace. t JUMP KNEE TUCK Start in the standing position, jump and bring your knees to your chest.

$SQUAT LEG RAISES \ Lay$ your legs together to 90

13 Start with your feet shoulder width apart, bend your knees to 90 degrees, push up and jump into the air, land back in the same position JUMP SQUAT LEG RAISES \ Lay flat on the ground, lift your legs together to 90 degrees and return to original position.

lungejump Place one leg forward and bend

hands flat in press up position with body

14 lungejump Place one leg forward and bend knees at 90 degrees with back leg also at 90 degrees, jump while swapping legs and landing in the same position MOUNTAIN CllMBERS Place hands flat in press up position with body horizontal and bring knee to elbow alternating sides

Keep forearms on the floor and raise PRONE

15 PLANK Extend hands on the floor and raise body to a flat horizontal position and hold. Keep forearms on the floor and raise body to a flat horizontal position and hold. PRONE PLANK

16 FOLLOW THE DIAGR PUSH UPS Plant palms flat on the floor and push your chest from the floor to straight arms. t ROPE SKIP Grab a skipping rope, skip to your heart's content.

and then do the same in the other direction.

17 Sit on the floor with feet RUSSIAN TWIST flat on the ground, lean back so your body is a 45- degree angle to the floor, link your hands and raise your legs off the floor, rotate your arms all the way to one side and then do the same in the other direction. SIDE PLANK DIPS Lay sideways on the floor and push yourself up, keep your feet together and push your hips up so in a straight position, repeat this on the other side.

position, repeat this on the other side.

18 SIDEPlANK Lay sideways on the floor and push yourself up using your forearm, keep your feet together and push your hips up so in a straight position, repeat this on the other side. Lay on the floor with feet flat on the ground and knees bent, reach your hand to heel of your foot on the same side.

19 Sitting on the floor with your knees bent and feet flat, lean back slowly till your head touches thefloo then sit up slowly to your original position, and repeat SIT UPS SQUAT From a standing position, legs shoulder width apart, slowly bend your knees and drop down while keeping your back straight.

SUPERMAN PlANK Place your palms flat on the floor in the

and left arm hold for a second, repeat this for left leg

legs and upper body to create a V shape, raise your upper

20 SUPERMAN PlANK Place your palms flat on the floor in the press up position, at the same time lift your right leg and left arm hold for a second, repeat this for left leg and right arm I-CRUNCHES 0- Lying on your back, lift your legs and upper body to create a V shape, raise your upper body to create a tighter V shape, keep your legs and arms straight.

21 1 WALL SIT Place your back flat against the wall, bend your knees to 90 degrees and hold

22 Thanks for checking out our Training Programme, we hope you found what you were looking for and are ready for some great results! Rough Runner always welcome feedback in all its forms, so please don t hesitate to drop us a line or give us a call if you have anything you want to chat about. See you on The Travelator... Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Rough Runner disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

21-Day Belly Blast Challenge!

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