@nicolagunn7: If you want to run a 10K and drop a dress size - these are the sessions that make both happen. Most women just run. They never add the training that builds fitness, burns calories and changes how their body looks. This is what is missing. THE SESSION 35 minute AMRAP - as many rounds as possible. 800m run 500m row 30 wall balls 20 down-ups SCALED VERSION Not ready for the full session? Scale it. Run - walk/run instead of full 800m Row - reduce to 300m Wall balls - use a lighter ball (4-6kg) Down-ups - step down instead of jumping THE STRENGTH Two sessions per week alongside this. DB RDL - 3x10-12 Leg Press - 3x12 Hamstring Curl - 3x12 Seated Cable Row - 3x10-12 Dumbbell Shoulder Press - 3x10-12 Lateral Raise - 3x15 Rest 60-90 seconds between sets. THE RUNNING The 800m in every round is not just cardio. You are practising running when your body is already working hard. That is what stops you walking during a 10K. THE NUTRITION Most women trying to lose weight are eating far less than this. That is why their runs feel hard and nothing changes. You might think that the calories in this calculation is quite high… HOWEVER you cannot do all of this on 1,200 calories. These numbers are a small deficit - but enough to fuel your training properly. Daily calories - bodyweight in kg x 28-30 Protein - bodyweight in kg x 1.6 to 2g Carbs on training days - bodyweight in kg x 3 to 4g Fat - bodyweight in kg x 0.8 to 1g STEPS Aim for 8,000-10,000 every day. 20 minute walk - ~2,000 steps Walk after dinner - ~2,000 steps Calls walking - ~1,000 steps Park further away - ~500 steps Running, strength, nutrition and steps. All of it together is what gets you to 10K and drops the dress size. Share this with someone who needs it 🏃🏼‍♀️ #onlinecoach #runtok #dresssize #fatloss #Running

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2026-07-22 07:30:05

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