Advanced 10k Programme Week Eight
C1 X 3 Sets
1) MB Chop X 10
2) MB Squat X 10
3) MB Reaching Lunge X 10
C2 X 3
1) Goblet Squat X 10
2) DB Row X 10/10
3) Push Up Touch X 8
C3 X 3
1) 1 Leg Deadlift X 6/6
2) Lat Pulldown X 10
3) Superman Core X 10 sec
W/U 5 minute very easy jog + 10 min easy jog
For next 15 minutes build to moderate/hard pace.
5 minutes easy to finish
20 min Easy Run
15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
Start at a steady pace that you can hold for the full duration and try to finish strong
The Irish Independent My1000Hours 5k/10k in association with Berocca will take place on Saturday March 7.
You can sign-up for the event at www.FITMagazine.ie/events.