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Ladies Run Club #24-30
22 - 26 July 2024
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This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
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ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
One-Hour Workout: Revving Your Swim Engine
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