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LOCKDOWN ZONE

LOCK DOWN

STAY IN THE ZONE

Stay Motivated and Stay Fit. Join the Challenge!

#StayInTheZone

"The Game is Won in the Mind!

Due to many runners struggling to stay still, Run Zone is providing a daily challenge to keep you focused and motivated. We provide the program, you take on the challenge and get creative! 

lockdown program | daily challenge

LOCKDOWN CHALLENGE


“ALL ARE WELCOME. MEMBERS & NON-MEMBERS”.

SOMETHING FOR EVERYONE. NO CHARGE. WE GIVE YOU THE PROGRAM. YOU TAKE ON THE CHALLENGE. BE CREATIVE!  

Join the RUNZONEAC Facebook page for posts and updates on whats happening daily.  Alternatively Please Email Us with any of your questions or comments: training@runzone.co.za 

Weekend Challenge | Get with the Programme

” Let’s See if the Number of Male participants can beat our Female participants this Round!! “
 

#SomethingForEveryOne! This is the last Weekend of LOCKDOWN!

#LetsHaveFun #WearYourClubKit #ComeOnGetWithTheProgram #PostYourRuns on the Run Zone Facebook Page!

#LOCKDOWNWeekendChallenge!!
#GetWithTheProgram
Set out over Two Days. You can do one day or both days. Your Choice!!
#HowDoesItWork
#Day1 #TempoRun Choose 3km | 5km | 8km
•3km Run: 3min warm-up. 2km Strong Fast Consistent Pace. 1km Cool-down.
•5km Run: 5km Tempo Run. 3min Warm-up. 2km Strong Fast Consistent Pace. 1km Easy Pace. 2km Strong Fast Consistent Pace. 3min Cool-down.
•8km Run: 8km Tempo Run. 3min Warm-up. 5km Strong Fast Consistent Pace. 1km Easy Pace. 2km Strong Fast Consistent Pace. 3min Cool-down.

#Day2 #LongSlowDistance Choose 3km | 5km | 10km | 15km | 20km | 25km 

Remember your Workouts must be done within your #5kmRadius from your Home and within the 6-9am Time Period!

#ItDosentMatter Which Day of the Weekend you do what Option.

Weekend Challenge | Battle of the Sexes

#LOCKDOWNWeekendChallenge!!
#BattleOfTheSexes
Choose Your Weapons – 3. 5. 10. 15.20km
#HowDoesItWork
•It’s Not about “Time!”😳
#ItsAboutDistance
•Runs further than 20km won’t count!
•Max distance of 20km in the same Workout!
#ItsAllAboutGender🤔 “What do you Mean?
•It’s about the total amount of milleage covered by each gender, That runs over the One or Two days.
•The SEX with the highest milleage WINS!
#EachKilometerCounts!!🏃‍♀️🏃🏻‍♀️🏃🏿‍♀️🏃‍♂️🏃🏿‍♂️
#InOthersWords! By the end of the Weekend we will calculate the Distance covered by Each GENDER! Combined Distance over the two Days!!
#Treadmill Runs are accepted!
#ComeOnEveryOne! This is the last Weekend of LOCKDOWN!
#LetsDoThis #WearYourClubKit 
#PostYourRuns

How it Works

There are 3 workouts per day.  The program allows for one rest day. 

This is for everyone, whether you are working or not, you can fit these into your daily schedule. The program is 15 days.  

This is an Honesty Program. No cost. Nobody Checking up on you. Your Conscience!

MORNING – 2km Run (Mzansi Challenge or Garden Route and/or Obstacle Workout) – 20/30mins

MIDDAY – Exercise Workout – 10/15mins video Excercise Workout

LATE AFTERNOON – 10/15mins video Cardio Workout

Lockdown Season 2 | 14 Day Extension
Day 14 of 14 100%

Challenge Week | 20-26 April 2020

#Fri24th Lockdown Day 29 REST REST
#Sat25th Lockdown Day 30
-Morning Video #7 then Run a Morning run for 1/2hrs. The km/Your Choice
#Sun26th Lockdown Day 31
-Morning Video #7 then run a Morning Run for 1/2hrs the km/Your Choice

#Mon20th Lockdown Day 25 REST REST
#Tue21st Lockdown Day 26
-Morning Video #7 then Run a 20-30min 2km Running/Obstacle Course workout.
-Midday 10-15min Video #8 or #9 workout. Beginners Repeat 2Sets. Advance Repeat 3Sets.
-Late Afternoon 10-15min Video #6 workout. Beginners Repeat 2Sets. Advance Repeat 3Sets
#Wed22nd Lockdown Day 27
-Morning Video #7 then run 20-30min 2km Running/Obstacle Course workout.
-Midday 10-15min Video #2 Workout. Beginners Repeat 2Sets. Advance Repeat 3Sets.
-Late Afternoon 10-15min Video #4 Workout. Beginners Repeat 2Sets. Advance Repeat 3Sets.
#Thu23rd Lockdown Day 28
-Morning Video #7 then run 20-30 2km Running/Obstacle Course workout.
-Midday 10-15min Video #8 or #9 Workout. Beginners Repeat 2sets. Advance Repeat 3sets.
-Late Afternoon 10-15min Video #8 or #9 Workout. Beginners Repeat 2Sets. Advance Repeat 3Sets.

Video #1

Video #2

Video #3

Video #4

Video #5

Video #7

Video #8

Lockdown Season 1 | 21 Days
Day 21 of 21 100%

Challenge Week | 13-19 April 2020

#Fri17th Lockdown Day 22 REST REST #Sat18th Lockdown Day 23 Morning. 1-2hrs. km/Your Choice Running/Obstacle Course workout. -Midday. Relax. -Late Afternoon. 10-15min Video #6 Workout. Beginners Repeat 2Sets. Advance Repeat 3sets. #Sun19th Lockdown Day 24 Morning. 1-2hrs km/Your Choice Running/Obstacle Course workout.  -Midday. Family Fun Day.  -Late Afternoon. Relax

#Mon13th Lockdown Day 18 REST REST
#Tue14th Lockdown Day 19 Morning. 20-30mins or 2km Running/Obstacle Course workout.
-Midday. 10-15min Video #1 Workout. Beginners Repeat 2sets. Advance Repeat 3sets.
-Late Afternoon. 10-15min Video #6 Workout. Beginners Repeat 2Sets. Advance Repeat 3sets.
#Wed15th Lockdown Day 20 Morning. 20/30 2km Running/Obstacle Course workout.
-Midday. 10-15min Video #2 Workout. Beginners Repeat 2sets. Advance Repeat 3sets.
-Late Afternoon. 10-15min Video #4 Workout. Beginners Repeat 2Sets. Advance Repeat 3sets.
#Thu16th Lockdown Day 21 Morning. 20-30min or 2km Running/Obstacle Course workout.
-Midday. 10-15min Video #1 Workout. Beginners Repeat 2sets. Advance Repeat 3sets.
-Late Afternoon. 10-15min Video #4 Workout. Beginners Repeat 2Sets. Advance Repeat 3sets.

Challenge Week | 6-12 April 2020

#Fri10th Lockdown Day 15 REST REST
#Sat11th Lockdown Day 16
-Morning. 1-2hrs km/Your Choice Running/Obstacle Course workout.
-Midday. Relax
-Late Afternoon. 10-15min Video #6 Workout. Beginners Repeat 2Sets
Advance Repeat 3Sets
#Sun12th Lockdown Day 17
-Morning. 1-2hrs/km Your Choice Running/Obstacle Course workout.
-Midday. Family Fun Day.
-Late Afternoon. Relax

#Mon6th Lockdown Day 11 REST REST
#Tue7th Lockdown Day 12 Morning. 20-30mins 2km Running/Obstacle Course workout.
-Midday. 10-15mins Video #1 Workout. Beginners Repeat 2sets.
Advance Repeat 3sets.
-Late Afternoon. 10-15min Video #6 Workout.
Beginners Repeat 2Sets.
Advance Repeat 3Sets
#Wed8th Lockdown Day 13
-Morning. 20-30 2km Running/Obstacle Course workout.
-Midday. 10-15min Video #2 Workout. Beginners Repeat 2sets.
Advance Repeat 3sets.
-Late Afternoon. 10-15min Video #4 Workout.
Beginners Repeat 2Sets.
Advance Repeat 3Sets.
#Thu9th Lockdown Day 14
-Morning. 20-30mins 2km Running/Obstacle Course workout.
-Midday. 10-15mins Video #1 Workout. Beginners Repeat 2sets.
Advance Repeat 3sets.
-Late Afternoon. 10-15min Video “Four” Workout.
Beginners Repeat 2Sets.
Advance Repeat 3Set

Challenge Week | 1-5 April 2020

#Saturday4th

Morning. 20/30 2km Running/Obstacle Course workout.
Midday. 10/15min Video “Two” Workout. Beginners Repeat 2sets.
Advance Repeat 3sets.
Late Afternoon. 10/15min Video “Six” Workout.
Beginners Repeat 2Sets. Advance Repeat 3Set
#Sunday5th Rest Day. Family Fun Day.

#Wednesday1st
Morning. 20/30min 2km Running/Obstacle Course workout
Midday. 10/15min Video “One” Workout. Beginners Repeat 2sets. Advanced Repeat 3sets.
Late Afternoon. 10/15min Video “Four” Workout.
Beginners Repeat 2Sets. Advanced Repeat 3Sets.
#Thursday2nd
Morning. 20/30 2km Running/Obstacle Course workout.
Midday. 10/15min Video “Two” Workout. Beginners Repeat sets. Advanced Repeat 3sets.
Late Afternoon. 10/15min Video “Six” Workout.
Beginners Repeat 2Sets. Advanced Repeat 3Sets.
#Friday3rd
Morning. 20/30 2km Running/Obstacle Course workout.
Midday. 10/15min Video “Three” Workout. Beginners Repeat 2sets.
Advanced Repeat 3sets.
Late Afternoon. 10/15min Video “Four” Workout.
Beginners Repeat 2Sets. Advanced Repeat 3Set

Wear Club Kit on Club Run Days to #StayInTheZone

Mzansi Lock Down Marathon Club

Run 42km in 21 days (2km a day)

 

TIME TO GET OUT OF YOUR COMFORT ZONE! 

 



The Peoples Running Club

WELCOME TO THE ZONE | WELCOME TO THE RUN ZONE FAMILY