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Advanced 10k Programme Week Eight

MONDAY

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

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C3 X 3

1) 1 Leg Deadlift X 6/6

2) Lat Pulldown X 10

3) Superman Core X 10 sec

TUESDAY

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

WEDNESDAY

Rest

THURSDAY

REST

FRIDAY

20 min Easy Run

15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors

SUNDAY

10K Event

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.

For more information on the work of the My1000Hours team, follow them at @my1000hours or go to www.my1000hours.com.

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