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ROAD TO
10KM
8-WEEK
STEP-BY-STEP RUNNING
PROGRAM
BEFORE WE
GET STARTED
Thank you so much for your support by purchasing the Burnt
Fit Road to 10km program!

Just a heads up:

The amount of downloads per ebook has been limited and
thus if shared and dowloaded by others, you will
unfortunately be locked out of your document and we won't
be able to give you access again.

The reason for this is that we are a small business and it

hurts us a lot if our programs are pirated or illegaly
downloaded. We are sure that you will understand that! We
want to keep growing to continuously bring you more and
better programs!

We are so excited for you to start your 8-week challenge and

we hope you will be coming back for more once you are
done!

Can't wait to see your results!

Love,
Burnt Fit Team

XXX
There is nothing like crossing the BURNT
finish line after putting every ounce
of energy that you had into a race.
The sense of accomplishment, pride
FIT
and happiness is unmatched… it’s
not just the runner’s high, it is the RUNNING
feeling that comes with smashing
your goal. PROGRAM
We have gathered a group of
runners with many years and many
thousands of kilometres between
them to write a step-by-step
program to help not only complete
your first 10km race, but smash it!
We include running days, gymming
days and rest days.

We have also compiled all the tips

and tricks that we have learned over
the years to help you feel prepped
and prepared for what to expect on
race day! From pacing, to mindset,
what to wear, how to eat before the
race and even smaller details such
as race number collection and much
more! We’ve got you covered babe.

If one of your goals is to run your first

10km race this year, this is the
program for you!
ABOUT
THE
PROGRAM
The goal of this program is to
give you all the information
that you need to run your first
10-kilometer race.

In this program you will

receive:
A training program that
focuses on running as well
as cross training. This will
help increase your overall
strength, fitness and
endurance.
Appendix with exercise
demonstrations
Nutritional tips to fuel you
during training for your
race and also for before and
after race day.
Recovery and stretching.
Good habits to follow
during the actual race.
Tips from many
experienced runners. What
they have learned through
trial and error over the
years.
ENTER A RACE!

The most important Choose one, enter To make it even

thing for reaching and pay better, post your
your goal is to immediately. race that you
commit to running It is very important entered onto our
an actual 10km race to have this end- facebook group!
after 8 weeks of goal set in stone. This is great to keep
doing the program. This is what you will you accountable,
As soon as you have be working for and motivated and also
this program in your having a specific to get amazing
hands, we want you event in mind helps support from the
to go online and you to stay on track likeminded people
look for a 10km race and push yourself on that group.
in your area. when needed.

Our Facebook Community Group HERE.

ALL ABOUT
NUTRITION
FOR
RUNNING
Food is fuel. Remember that. You want
your food to assist you in becoming
better, stronger and fitter. Vitamins,
minerals and energy all come from
nutrient dense foods.

We cannot give you a day-by-day

eating program as everyone’s bodies
are different and what works for one
person does not necessarily work for
another.

There are however basic guidelines

that runners follow that allows them to
get enough energy from their food to
fuel their workouts and aid in their
muscles becoming stronger without
making them feel heavy and lethargic.

The three macro nutrients that we will

be focusing on is fat, protein and
carbs. Everyone needs to consume a
combination of these macro nutrients
as macro nutrients provide energy in
the form of calories, which is essential
for a balanced, sustainable lifestyle.
COMMITTING
TO YOUR
GOAL

From experience, we have

learned that the training
process is not always linear.
You get days where you have
all the energy in the world and
you smash your workout, and
you get days where you would
rather stay on the couch.

Having entered a race, you will

have that extra motivation to
put your trainers on to get out
of the door and just start.
Consistency is key.

Remember: no-one ever Go have a look at:

regrets a workout.
You will always feel great
afterwards – runner’s high is a
real thing! So, how do you enter
for a race?There are a few
websites with all the race
information that you need.
runningraces.co.za
roadrunning.co.za
runnersguide.co.za
You will get all the information
regarding races on those sites. It will
also redirect you to the entries (most
races offer online entries).

TOP TIP: follow/like the race events on Facebook and Instagram, it’s an amazing
source of motivation and inspiration as all details of the race are normally shared on
social media!
 NUTRITION GUIDE

HERE IS A QUICK GUIDE OF THE FOODS THAT YOU

SHOULD BE EATING AS A NEW RUNNER:

COMPLEX CARBOHYDRATES
Carbohydrates are turned to glucose (blood sugar) in the body and are
used for energy. Complex Carbs provide slow and steady fuel. This is what
you want as a runner as they will not produce the sharp blood sugar
spikes and lows (which will leave you feeling depleted before the end of
your run), it will rather be a continuous, steady source of energy. These
include peas, beans, whole grains, potatoes and vegetables. Important
elements of a runner’s diet.

PROTEIN
Protein is essential for both tendon and muscle repair and muscle
growth. When protein is broken down in the body, it helps fuel muscle
mass, which helps metabolism. Remember that the more often you run
and the further distance you cover, the more repair work there will be for
your muscles.

An easy guide to remember is that if you are running a great distance

you will need up to 1.5 grams of protein for every kilogram that you
weigh. So if you weigh 64 kilos, you will need about 96 grams of protein
daily. Your protein should be high quality and preferably lean, such as
chicken, tofu, eggs, nuts, or fish. A protein shake also works very well!
 N U T R I T I O N G U I D ECONTINUED

FATS
Mono-unsaturated fats such as olive oil, flax seed oil, canola oil, and
avocados are the healthiest fats to consume. Fats are an important part
of a person’s diet, especially for women as women need fat for their
hormones to function properly.

BUT remember, fats are high in calories, so overdoing the avo, olive oil
and nuts in a salad could spike the calories up to be more than a burger
and chips! So, moderation is key. Never cut fats completely out of your
diet, but be mindful not to add fats unnecessarily.

WATER
Water consumption is essential for everyone, but even more so for the
runner who is going to sweat more than average. A good rule of thumb is
to aim for at least two litres, or eight cups, per day.

Herbal teas, sports drinks, and fruit juices, can be counted as fluids, but
be warned that caffeine and alcohol do not, as these will dehydrate you.
Water should be consumed evenly throughout the day to keep fluid
levels up and your body evenly hydrated. Most runners tend to be
dehydrated.
PRE-RACE
NUTRITION
Your pre race meal is the most important meal.
Eat this meal around 1-2 hours before your race.
Probably just as you wake up on race day!

Your pre-race meal should be mostly carbs as you

need to keep up your blood sugar levels after not
eating all night (while sleeping). However, eating a
small amount of protein stabilises the blood sugar
and minimises muscle breakdown, so include
some in your meal.

Adding fats to your pre-race meal is just as

important as it will increase your fat burning
capacity and also help that you feel like you've had
enough food.

The most important aspect of the pre-race

meal is to choose foods that you are familiar
with and is easy to digest!

Typical pre-race meal foods include white bread with peanut butter and
honey, eggs, oatmeal or low-fibre cereals, bananas, yoghurt and juice.

Try different foods before your training runs. When you have found your
favorite combo, stick with it. Eat similarly before your hard runs and before
the race.

Don't try something new on the morning of your race, test it on training
runs first!
PRE-RACE
HYDRATION
Please don’t just drink 10 liters of
water the day before your race.
Increase your water intake over
the 4 days before your race.

You don’t have to overdo it, just

make sure you drink one or two
glasses of water more than
usual. An element of hydration
that people tend to forget about is
electrolytes.

Electrolytes are just as important

as the actual water that you drink.
Drinking something like an
Energade or Powerade during the
day, a couple of days before the
race helps reduce your chance of
your body cramping or fatiguing
during the race.

Some runners also swear by drinking a sachet of Rehidrat the day before
the race and making a 500ml bottle of water with one sachet of Rehidrat
to sip on for the hour before the race start.

Just take note that we advise you not to consume more than this as
excessive consumption places a lot of pressure on your kidneys.
PRE-RACE TIPS
NUMBER COLLECTION
After entering your race, check where number collections will take place. Bigger
races such as the Two Oceans have a whole expo and venue where you should pick
up your number. Medium races like the GunRun might have a number collection
time and date at a venue like Sportsman’s Warehouse and sometimes with small
races you literally pick your number up on the morning of the race. The information
should be on the website, social media or on your entry email, so just check a week
or two before the race to make sure you don’t miss the collection!

GEAR
If you get some new gear before race day (leggings, trainers, socks…anything) make
sure you run in it at least twice before the race to make sure that there is nothing
that chafes, scratches or pinches you! There is nothing worse than being fit and
ready for your race but your gear holding you back! Even if you don’t buy new gear
before the race, try and run in your complete kit at least once before the race to
make sure that you are happy with how everything feels.

GETTING THERE
The best is if some-one can drop you at the race on the morning of the race, you
don’t want the added stress of having to find parking and then running late
because of that. Uber also works well, but on big races like the Two Oceans and
GunRun sometimes Ubers are not so readily available. The BEST is to actually walk
to the venue. If you are close enough (like 1-3km) from the venue, it is a great way to
warm up your body before the race!

THE MORNING OF
Wake up early enough that you don’t have to rush to get dressed, eat and get to
the venue. You don’t need ANY stress on this day. You are ready for your run,
don’t make anything else stress you.
Add at least 10 minutes to your travel time for traffic close to the starting line.
Get to the starting line at least 30 minutes before the gun goes off so that you
have ample time to find your seeding (at big races) or visit the loo.
If you wonder if you have to visit the loo – do it.
Embrace the vibe, chat to the people around you and be ready to get addicted to
running races!
DURING THE
ACTUAL RACE
Running a race is just as much of a mental
challenge as it is a physical one. This program will
prepare your body to be able to handle the
distance of a 10-kilometer race, all we ask you is to
trust your training on race day. You WILL make it.
You WILL complete your first 10-kilometer race,
don’t let your mind play tricks on you while you
are running.

SOME TIPS TO MAKE YOUR RACE GO AS

SMOOTHLY (AND FUN) AS POSSIBLE:

When waiting for the gun to go off, take in the

atmosphere! Don’t think too much about what
lies ahead, don’t compare yourself to other
runners and DON’T stress! You. Are. Ready.

As soon as you hear the gunshot, just start

moving. The first couple of hundred meters will
be slow because everyone is still running close
together. Choose a line and stick to it, the other
runners will move around you. Start taking step-
by-step and work towards the pace you want to
reach. You don’t have to start sprinting right
away! Move how you feel comfortable – your
body will warm up after about a kilometer,
you’ll get in the groove that you have gotten
used to over the past few weeks of training and
then you will run your best!
DURING THE ACTUAL RACE
There are water points along the route. They usually offer sachets with
water. We recommend drinking only half a sachet at a time. Drinking
too much water at a time can cause you to feel nauseous and
sometimes even cause a stitch! Rather take two sachets, drink half of
one immediately (either throw the rest in the designated bin or cool
yourself down with it) and keep one in your hand or in your pocket if
you have one. You’ll be grateful for it is the next water point is a little
too far.

Keep your eyes open for the marshals. They are there to show you the
route, warn you if there is an uneven part in the road or if there is
traffic to look out for. Most races do not allow earphones to make sure
that all runners are aware of the marshals and can be called upon if
needed. Most races disqualify runners with earphones.

Don’t focus on the distance that still lies ahead, rather celebrate each
kilometer as a goal that you have reached! This will be a much more
positive experience for you!

EMBRACE THE ATMOSPHERE! The best part of running a race is the

comradery of the runners and the enthusiasm of the supporters!
There’s always a friendly lady that motivates you mid race and is more
of ten than not the only little bit of motivation you need to keep going!

If you need to walk, walk. Just never stop. Every race has one point
where you feel like you have had enough. Believe me, this feeling
doesn’t last. Just push through it. You have trained for it and your body
can handle it. It’s just your mind you have to convince.

Enjoy enjoy enjoy! You won’t remember the pain or how hard it was
after the race. You will just remember how much you enjoyed it!
WARMING UP
You need to ‘prep’ your body
before you put a little strain on it.
Your muscles need to wake up
and prepare themselves for what’s
to come.

Even if you think that your training

session is not going to be too
hectic, it might be something that
your muscles are not expecting.

A good warmup before a workout

dilates your blood vessels, ensuring
that your muscles are well
supplied with oxygen. It also raises
the temperature of your muscles
for optimal flexibility and
efficiency. Shocking your muscles
when they are cold can result in
injury, cutting your training plan
short.

A warmup can be very simple. Here are some

tips: Warm up for 5 to 10 minutes. The more intense
the activity, the longer the warm-up. Do whatever
activity you plan on doing (running, walking, cycling,
etc.) at a slower pace (jog, walk slowly).

Use your entire body. For many people, walking on a

treadmill and doing some modified bent-knee push-
ups will suffice.
COOLING
DOWN
At the end of your workout, your heart is
beating faster than normal, your body
temperature is higher, and your blood vessels
are dilated.

You just want to taper down and decrease

your intensity towards the end of your
workout. Stretching is a great way to cool
down as it reduces the buildup of lactic acid
(the element that makes you feel sore and
stiff).

Stretching is BEST after a workout because

your muscles and limbs are warm and
mobile. Stretching too hard when your body
is still cold (before your workout) could
actually be an injury risk!

SOME TIPS REGARDING STRETCHING AND COOLING DOWN:

Walk for about 5 minutes, or until your heart rate gets below 120 beats
per minute.
Stretching:
-Hold each stretch 10 to 30 seconds.
-If you feel you need more, stretch the other side and return for
another set of stretching.
-The stretch should be strong, but not painful.
-Do not bounce.
-Breathe while you’re stretching. Exhale as you stretch, inhale while
holding the stretch.
 RUNNING PROGRAM

GETTING STARTED:
The Burnt Fit Road to 10Km training program is your step-by-step guide
to being fit and ready to run your first ever 10km race!

Every week has between 4 and 5 training days, with the exception of
week five which has 6 training days as we are building endurance in that
week.

You can work around your own schedule. As long as you get your training
sessions in, it doesn't matter when you do which session. If you prefer to
have weekends off, train Monday - Friday. If you like to spread out your
rest days, do that. This program is written to work for YOU..

In this program there is a combination of running and cross training days.

This is to become stronger in your muscles as well as your cardio. Both
equally important to becoming a strong runner.

Enjoy every second of this program. There is nothing like realising that
you are fitter than you were the week before.
 WEEK GOAL: BURNT FIT
TIME ON FEET

ONE JUST GET OUT THE DOOR

BUILD BASE STRENGTH

DAY ONE: Focus on not stopping for the 1minute

of running. No matter if you are going
18 MINUTE RUN uphill, downhill or flat. You are starting
1 Min run to set the building blocks of your
endurance. That burning sensation in
2 Min walk
your chest won’t always be there. Push
Total= 6 times through it. It will get easier.

DAY TWO:
CROSS TRAIN
Replace incline walk and stepper with a hill or stairs if you don't want to go to the
gym
10 Minutes – Incline walk (gym) medium pace
20 lunges
10 Minutes – Stepper (gym) at medium pace
20 lunges
Take a proper rest until you feel your heart rate has returned to
normal between each exercise.

Medium pace is a pace that causes your heart rate to increase and causes you to breathe
heavier BUT is a pace that you can maintain for the whole 10 minutes.

While on the treadmill or stepper, make sure to engage your glutes (bums). They are your
most powerful muscles and the earlier we can get them stronger, the easier your running
will become.

Walk with purpose. Don’t just try to keep up with the treadmill/stepper, feel like you are
the one driving the movement.
 WEEK BURNT FIT

ONE

DAY THREE:
20 MINUTE RUN
1:30 Min run
2 Min walk
Total= 6 times

DAY FOUR:
CROSS TRAIN
a) Body weight leg training (Super set)
Complete each set with a 1-minute rest in between.

SET 1: SET 2: SET 3:

10 Body Weight Squats 20 Walking Lunges 10 Sumo Squats
20 Step Ups (10 each leg) 10 Lunge-Lunge-Squat
1 Minute Rest 20 Crab walks 1 Minute Rest
(10 to right, 10 to left)
1 Minute Rest
REPEAT SET 1-3 THREE TIMES.
We are strengthening your whole body. Running does not
b) Core Stabilisation only depend on the strength and endurance of your legs,
but how well and strong your body moves as a whole.
20 Bicycle Kicks
You want to be mindful of every movement. The
10 Sit Ups importance here is QUALITY reps. Don’t rush your
1 Minute Rest movements, move with control. You will get so much more
out of your workout when you focus on each movement,
REPEAT TWO TIMES rather than just getting through it to get it done.
 WEEK GOAL: BURNT FIT
KEEPING MOMENTUM

TWO CARDIO STRENGTH

DAY ONE:
21 MINUTE RUN
1:30 Min run
1:30 Min walk
Total= 7 times

DAY TWO:
CROSS TRAIN
Replace incline walk and stepper with a
hill or stairs if you don't want to go to
the gym

a) Cardio
15 Minutes – Hill/incline OR
Steps/stepper @ Medium Pace

b) Free movements
10 Body Weight Squats
15 X-jumps
20 Reverse Lunges
10 Sumo Squats
5 Burpees
Rest until heart rate is back to
normal

REPEAT SECTION B TWO TIMES

WEEK BURNT FIT

TWO

DAY THREE:
20 MINUTE RUN
1:30 Min run
1 Min walk
Total= 8 times

DAY FOUR:
CROSS TRAIN - STEPS
a) Body weight leg training (Super set)
Complete each set with a 1-minute rest in between.

SET 1: SET 2:
30 Step ups (15 each side) 10 Step Burpees
15 Box Jumps 10 Box push ups
30 Box Lunges – back foot on box 10 Triceps dips
1 Minute Rest 1 Minute Rest
SET 3: SET 4:
20 Step ups (10 each side) 5 Burpees
10 Box Jumps 5 Box Push Ups
20 Box Lunges 5 Tricep Dips
1 Minute Rest 1 Minute Rest

b) Core Finisher
3 x 20 Second plank
 WEEK BURNT FIT

TWO

DAY FIVE:
MAT WORK / STABILISATION
a) Booty Bands

10 Glute Bridges with Booty Band

10 Glute Bridge Pulses with Booty Band
10 Donkey Kicks with Booty Band (5 x side)
30 Second Plank
30 Second Side Plank (left)
30 Second Side Plank (right)

REPEAT 3 TIMES

b) Runner's Movements

30 seconds left leg (lay on right side) 30 seconds right leg (lay on left side)
Lateral leg lifts (30 sec) Lateral leg lifts (30 sec)
Forward hip circles (30 sec) Forward hip circles (30 sec)
Backward hip circles (30 sec) Backward hip circles (30 sec)
Lateral Knee Drives (30 sec) Lateral Knee Drives (30 sec)
1 Minute Rest

These exercises are focused on strengthening your hip

flexors and glutes. These muscles (especially hip flexors) are
often overlooked but are a crucial part of training to drive
your runs.
 WEEK GOAL: BURNT FIT
INTRODUCING PACE AND

THREE ENDURANCE

DAY ONE:
24 MINUTE RUN
2 Min run @ faster pace
1 Min walk
Total= 8 times

DAY TWO:
Today we will be combining strength
CROSS TRAIN and cardio through explosive
movements. We will be activating
a) Legs your fast-twitch muscles. Yes, we are
building strength in your major
3 Rounds of: muscles such as the quads and
5 Burpees calves, but we are also building on
the smaller muscles that assist these
10 Sumo Squats
bigger muscles in your movement.
20 Jump Lunges (10 each leg)
15 X-jumps
40 High Knees
10 Body Weight Squats
3-minute rest

3 Rounds of:
Crab Walks with Booty Band (10 steps to
the right, 10 steps to the left)

b) Core Stabilisation
3 x 30 Second Plank
WEEK BURNT FIT

THREE

DAY THREE: NO STOPPING IN 5MIN! Even if you are

running super slow. You need to build
24 MINUTE RUN
your cardio strength by keeping your
5 Min run heart rate high for a little longer than
1 Min walk normal.Remember your heart is also a
muscle – the more you exercise it, the
REPEAT 4 TIMES stronger it will get and the easier your
cardiovascular activities will become.

DAY FOUR:
CROSS TRAIN
a) Cardio
15 Minute Stepper @ Medium Pace
OR 15 Minute Steps / Hill walks outside

b) Runner's Movements
30 seconds right leg (lay on left side) 30 seconds left leg (lay on right side)
Lateral leg lifts (30 sec) Lateral leg lifts (30 sec)
Forward hip circles (30 sec) Forward hip circles (30 sec)
Backward hip circles (30 sec) Backward hip circles (30 sec)
Lateral Knee Drives (30 sec) Lateral Knee Drives (30 sec)
Clams with Booty Band (30 sec) Clams with Booty Band (30 sec)
1 Minute Rest
 WEEK BURNT FIT

THREE

DAY FIVE:
HILL SPRINTS
50m sprints @ 70% of your fastest speed
Walk down and rest until your heart rate has gone back to normal

REPEAT 6 TIMES

10 min walk afterward to shake out your legs

This is a proper HIIT workout (High Intensity Interval Training). This aims to shoot
your heartrate up for a few seconds and then to return back to normal. This is
incredible for your cardio strength and will be very valuable for your race!

The hills are there to prepare you for anything on race day. You don’t want to
encounter your first hill on the actual race. This workout will prepare you
mentally as well as physically for a possible hill or two on race day.
 WEEK GOAL: BURNT FIT
KEEPING MOMENTUM

FOUR ENDURANCE

DAY ONE:
RUN

7Minutes: Slow pace. No stopping

Rest until you have fully caught your breath and are ready or the next
part
7Minutes: Tempo Runs
This is great to do between lamp posts.
Sprint for one lamp post to the next.
Walk from that one to the next.
Sprint, walk, sprint etc, between lamp posts.
Rest until you have fully caught your breath and are ready or the next
part
7Minutes: Slow pace. No stopping

Tempo runs are a crucial part of training for a race.

If you are fast over short distances, you will run your long
distances faster too.

Tempo runs are not quite as fast as sprints, but are much
faster than your normal running tempo. Try and keep your
speed consistent throughout the whole distance. It will get
very tough the last few meters, but this is where you are going
to make a difference in your training.

Tempo runs make you stronger, faster and increase your

endurance more than a normal. longer run.
 WEEK BURNT FIT

FOUR
DAY TWO: Take these exercises
CROSS TRAIN slow. Take enough
Booty Band leg session rest in between
each set so that you
have enough energy
a) Warm your legs up with: to smash the next
A 5-minute walk on the treadmill on 12 incline at one. Remember you
won’t be as out of
a comfortable pace. breath as your
YOU drive the walk; you are not only keeping up previous sessions,
with the treadmill. but you will be
working just as hard,
Treadmill crab walk. 1 minute on each side with a if not harder. Focus
10 second rest in between. on squeezing as you
Keep the treadmill at the same incline, take your perform each
movement. Control
speed down to 1,5. every second.

REPEAT EACH SIDE 3 TIMES.

b) Booty Band leg session

3 sets of
10 Squat with booty band; 30 second rest

3 sets of
10 Bridge and Open with booty band; 30 second
rest

3 sets of
20 Step Up with Knee Up; 30 second rest

3 sets of
24 Alternating Backward Lunges with booty band
(12 each side); 30 second rest
WEEK BURNT FIT

FOUR

DAY THREE: Take your time with this run, but do not
3KM RUN stop. This is your first run where you don’t
walk in intervals. Prepare yourself
No Stopping
mentally before you start, we are starting
Slow to condition your body to push itself
when it feels tired. This is an important
step to completing your 10km race with
confidence.

DAY FOUR: We add cycling to our running program

SHORT CROSS TRAIN SESSION
Cycling
10 minutes easy @ 50% intensity
10 minutes tempo @ 70% intensity
5 minutes easy @ 50% intensity
as it is the ideal way to build
cardiovascular and muscular strength
that improve running, without the
impact that running has on the
body. The movement of your legs
rotating increases flexibility of knee and
hip joints, as well as building the
quadricep muscles to balance the
hamstring and calf muscles that develop
and get stronger with running.

DAY FIVE: Today we focus on the time that you are

moving, not on the distance.
SLOW, LONGER RUN Do your best. Run for as long as you can,
40minutes then take a walk to bring your heart rate
Run and walk as you can. down and to catch your breath. Try and
keep the walking parts to 1 minute or
less.
 WEEK GOAL: BURNT FIT
STRENGTH

FIVE PUSHING YOUR LIMITS.

THIS IS THE ONLY WEEK
WITH 6 DAYS OF EXERCISE
AKA HELL WEEK

DAY ONE:
SPRINTS
a)Warm Up
Measure 30m distance and put a marker.
Do each warm up exercise to the 30m mark and back
Side shuffles
Skipping (jump as high as you can with each skip)
Butt Kicks
High Knees
Lunges

b) Warm Up Run
Fast run at 60% intensity; walk back (3 SETS)

c) Sprint set:
Measure 60m, with another marker at the 30m point
for reference.

8 x 60m Sprint @ 70%; rest for 30 seconds at each

end
4 x Sprint; first 30m easy (50% intensity), at 30m mark
sprint at 90% to the 60m mark; walk back
2 x 60m; Sprint full effort; walk back

Sprints are very beneficial to any runner. It builds muscular strength, not only your major
muscles, but for the smaller muscles that does not always get exercised, but is
very important for overall strength and balance.

Sprinting isnot only for your legs. Use your arms, your core. Engage your whole body in the
movement.
 WEEK BURNT FIT

FIVE
DAY TWO:
4KM RUN
No stopping. Focus on pushing. It is going to be hard, but so
worth it.

DAY THREE:
CROSS TRAIN
Full body workout with booty bands

a) Start with 10 minutes on the rowing machine

Just press start on the screen and keep going for 10
minutes. Embrace your core and keep a constant speed.
You just want to elevate your heartbeat to a manageable
level.

b) Full body workout, rest 15-30 seconds between each

exercise. Repeat 3 times
10 x Squat with booty band
30 Seconds Side Plank each side
10 Push ups
15 Sumo Squats jumps
40 Mountain Climbers
30 Second Plank
24 Reverse Lunges with Booty Bands

DAY FOUR:
RUN 5KM
1km slow warm up run
2km @ 60% intensity
Walk/Rest 5 min
2km @ 50% intensity
WEEK BURNT FIT

FIVE
DAY FIVE:
MAT WORK / STABILISATION
a) Booty Band

10 Glute Bridges with Booty Band

10 Glute Bridge Pulses with Booty Band
10 Donkey Kicks with Booty Band (5 x side)
30 Second Plank
30 Second Side Plank (left)
30 Second Side Plank (right)

REPEAT 3 TIMES

b) Runner's Movements

30 seconds left leg (lay on right side) 30 seconds right leg (lay on left side)
Lateral leg lifts Lateral leg lifts
Forward hip circles Forward hip circles
Backward hip circles Backward hip circles
Lateral Knee Drives Lateral Knee Drives
1 Minute Rest

DAY SIX:
SLOW, LONGER RUN
45 Minutes, no stopping. See How far you can get, but take
it very easy.

Do this run somewhere beautiful. Outside. This run is for you to enjoy. To experience how far you
have come, how much easier running is now. Take deep breaths, listen to some of your favourite
music and forget about training. Just enjoy moving your stronger, fitter body and the end of hell
week! Let us know on our Facebook Group what you thought of hell week!
 WEEK GOAL: BURNT FIT
CARDIO ENDURANCE

SIX
Choose your pace as one that you can only
DAY ONE: maintain for that 1km. It is quite a bit faster
than your normal pace, but definitely not a
TEMPO RUN - sprint.
"COMFORTABLY HARD"
1km run, 2 min walk You should be out of breath at the end of
the 1km, but take time to properly recover
Repeat 5 times between each 1km run. Challenge your
body to go faster. This will help you grow
DAY TWO: into making this pace your ‘normal’ pace in
the future.
CROSS TRAINING AND CARDIO
Cycling

25min with gradually increasing effort as the workout

progresses from 5min to 25min. Take the first 5 minutes
nice and easy. Just getting your limbs loose.

DAY THREE:
RUN
6km run
Comfortable, but not too easy. Try and keep a steady pace
throughout.

DAY FOUR: DAY FIVE:

CROSS TRAINING: HIIT 3KM RUN
Stepper 10 min: 3km Slow Run
2 min @ 80%; Run nice and easy! Enjoy taking a slower
Fully recover to a normal heart rate pace.
(Repeat until you reach 10min.)
10 Jump Squats. Rest 30 seconds).
(REPEAT 5 TIMES)
Rowing machine: 10 min consistent
Walk @ incline as cool down
 WEEK GOAL: BURNT FIT
PACE

SEVEN ENDURANCE

DAY ONE:
RUN A FASTER 6KM
3 km @ race pace minus 10%
2 min walk
3km @ race pace

DAY TWO:
HILLS AND CARDIO LEGS

50m @ 70% x 10
Walk down and rest until your heart
rate has gone back to normal
10 min walk – shake out

This is a proper HIIT workout (High Intensity Interval Training). This aims to shoot
your heartrate up for a few seconds and then to return back to normal. This is
incredible for your cardio strength and will be very valuable for your race!
The hills are there to prepare you for anything on race day. You don’t want to
encounter your first hill on the actual race. This workout will prepare you mentally
as well as physically for a possible hill or two on race day.

DAY THREE:
RUN
4km run, easy

We say 4km, but if you feel strong and

you want to run further, that is great!
WEEK BURNT FIT

SEVEN

DAY FOUR:
MAT WORK / STABILISATION
a) Resistance Bands
10 Glute Bridges with Booty Band
10 Glute Bridge Pulses with Booty Band
10 Donkey Kicks with Booty Band (5 x side)
30 Second Plank
30 Second Side Plank (left)
30 Second Side Plank (right)

REPEAT 3 TIMES

b) Runner's Movements

30 seconds left leg (lay on right side) 30 seconds right leg (lay on left side)
Lateral leg lifts (30 sec) Lateral leg lifts (30 sec)
Forward hip circles (30 sec) Forward hip circles (30 sec)
Backward hip circles (30 sec) Backward hip circles (30 sec)
Lateral Knee Drives (30 sec) Lateral Knee Drives (30 sec)
Clams with Booty Band (30 sec) Clams with Booty Band (30 sec)
1 Minute Rest

DAY FIVE:
LONGER RUN
7km Easy

Do this run somewhere beautiful. Outside. This run is for you to enjoy. To experience how far you
have come, how much easier running is now. Take deep breaths, listen to some of your favourite
music and forget about training. Just enjoy moving your stronger, fitter body.
 WEEK GOAL: BURNT FIT
KEEP MOMENTUM

EIGHT TAPER DOWN

PREP FOR RACE DAY

RACE WEEK!
DAY ONE:
DYNAMIC LEG MOVEMENTS
AND CARDIO

Warm your legs up with:

A 5-minute walk on the treadmill on 12 incline at a comfortable pace.
YOU drive the walk; you are not only keeping up with the treadmill.
Treadmill crab walk. 1 minute on each side with a 10 second rest in
between. (Keep the treadmill at the same incline, take your speed
down to 1,5.) Repeat each side 3 times.

a) Legs & Cardio

Round 1 Round 3
10 Jump Squats 6 Jump Squat
20 Lunges (10 on each side) 14 Lunges (7 on each side)
40 Mountain Climbers 20 Mountain Climbers

Round 2 Round 4
8 Jump Squats 4 Jump Squats
16 Lunges (8 on each side) 12 Lunges (6 on each side)
30 Mountain Climbers 10 Mountain Climbers

b) Core Finisher
Plank 30 seconds x 3
 WEEK BURNT FIT

EIGHT

DAY TWO:
RUN
2km @ race pace
Walk 5 min
2km VERY easy

DAY THREE: Run the pace you want to achieve in race day.
The shorter distances of 2km at a time will not
TEMPO RUN
put strain on your body, but just remind you what
2 x 2km @ race pace you want to feel and move like on race day!

Rest for 2 minutes between

each 2km.

DAY FOUR: This day is just to move your body, loosen your
SHAKE OUT limbs and get on your feet one last time before
your race. The focus here is most definitely not
Walk for 45 Minutes
distance. We rather want to spend time on your
feet. Take a friend with you, walk the scenic route,
take in fresh air and start feeling the excitement
of the weekend ahead!

DAY FIVE:
RACE DAY!
10 kilometers

You've got this.

 BURNT FIT

YOU DID IT!

YOU SHOULD BE SO PROUD!

You ran your first 10 kilometer race! That is such a massive achievement!

We are so happy that you decided to take on this challenge to run your
first 10km race! We hope you found it as rewarding as it was challenging
and that you have found a new love for running (yes, it is addictive!)

We really hope you look back on the past 8 weeks, especially to where
you started and see how far you have come. Be proud of the progress
that you have made and take some time to set new goals for yourself. Is
it a faster 10km time? A 21km race?

We are always here to guide you, whatever you decide to set your goals
as.

Please send us a photo after you have completed your first race so that
we can celebrate with you! You can also tag us on social media.

We would love it if you could write us a review on our website and on

Facebook so that we can reach more people so that they can get the
guideline to smashing their goals as well! It will mean the world to us.

We'll see you on the next program!

Love,
Burnt Fit Team

XXX
APPENDIX BURNT FIT

EXERCISE GUIDE
BODY WEIGHT SQUATS

STEP UPS

WALKING LUNGES
APPENDIX BURNT FIT

EXERCISE GUIDE
CRAB WALKS

SUMO SQUATS

LUNGE-LUNGE-SQUAT

LEFT LEG RIGHT LEG

APPENDIX BURNT FIT

EXERCISE GUIDE
X-JUMPS

REVERSE LUNGES

BURPEES
APPENDIX BURNT FIT

EXERCISE GUIDE
BOX JUMPS

BOX LUNGES

STEP BURPEES
APPENDIX BURNT FIT

EXERCISE GUIDE
BOX PUSH UPS

GLUTE BRIDGE WITH BOOTY BAND

GLUTE BRIDGE PULSES WITH

BOOTY BAND
APPENDIX BURNT FIT

EXERCISE GUIDE
DONKEY KICK WITH BOOTY BAND

PLANK

SIDE PLANK
APPENDIX BURNT FIT

EXERCISE GUIDE
LATERAL LEG LIFTS

FOOT CIRCLES

MOVE YOUR FOOT IN A CIRCLE

LATERAL KNEE DRIVES

APPENDIX BURNT FIT

EXERCISE GUIDE
JUMP LUNGES

HIGH KNEES

CLAMS WITH BOOTY BAND

APPENDIX BURNT FIT

EXERCISE GUIDE
SQUAT WITH BOOTY BAND

GLUTE BRIDGE AND OPEN

STEP UP WITH KNEE UP

APPENDIX BURNT FIT

EXERCISE GUIDE
PUSH UPS

OPTION 1 OPTION 2

SUMO SQUAT JUMPS

MOUNTAIN CLIMBERS