Ladies Run Club 25-9

ENGINE

Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.

GYMNASTICS

This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

HYROX

We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.

MOBILITY

Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.

PURE STRENGTH

In Pure Strength this week, we are hitting some bodybuilding work.  Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish

WEIGHTLIFTING

This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!

‍

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.

Time: 05:59 am

Session Length: 1.5 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

‍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

Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.

Start time: 05:59 am

Location: BOTS

‍

Sunday - Group Long Run

A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.

Location: BOTS

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.

‍

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 the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.

‍

Friday

Hills Start Time: 5:29am

Tempo
Brief time: 5:54am
Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).

‍

Sunday

Time: 6:59am

Location: Wadi Hub Hatta Public Parking

Session: Long Run

We will be back in Hatta this week for our Sunday long run.
Route

This is an out and back route, please ensure to carry fuel and hydration.

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.

Time: 05:59 am

Session Length: 1.5 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

‍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

Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.

Start time: 05:59 am

Location: BOTS

‍

Sunday - Group Long Run

A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.

Location: BOTS

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.

‍

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 the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.

‍

Friday

Hills Start Time: 5:29am

Tempo
Brief time: 5:54am
Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).

‍

Sunday

Time: 6:59am

Location: Wadi Hub Hatta Public Parking

Session: Long Run

We will be back in Hatta this week for our Sunday long run.
Route

This is an out and back route, please ensure to carry fuel and hydration.

ENGINE

Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.

GYMNASTICS

This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

HYROX

We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.

MOBILITY

Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.

PURE STRENGTH

In Pure Strength this week, we are hitting some bodybuilding work.  Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish

WEIGHTLIFTING

This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!

‍

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.

‍

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 the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.

‍

Friday

Hills Start Time: 5:29am

Tempo
Brief time: 5:54am
Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).

‍

Sunday

Time: 6:59am

Location: Wadi Hub Hatta Public Parking

Session: Long Run

We will be back in Hatta this week for our Sunday long run.
Route

This is an out and back route, please ensure to carry fuel and hydration.