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Ladies Run Club #24-13
25 - 29 March 2024
Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.
Tuesday
Time: 5:59am & 6:59pm
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.
We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.
Track Tuesday and Coffee Run will host male and female runners.
Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.
Tuesday
Time: 5:59am & 6:59pm
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.
We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.
Track Tuesday and Coffee Run will host male and female runners.
Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.
Tuesday
Time: 5:59am & 6:59pm
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.
We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.
Track Tuesday and Coffee Run will host male and female runners.
Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.
Tuesday
Time: 5:59am & 6:59pm
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.
We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.
Track Tuesday and Coffee Run will host male and female runners.
Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.
Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.
Tuesday
Time: 5:59am & 6:59pm
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.
We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.
Track Tuesday and Coffee Run will host male and female runners.
Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.
One-Hour Workout: Revving Your Swim Engine
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