Wednesday 20 November 2019

Advanced 10k Programme Week Three

MONDAY

STRENGTH/INJURY PREVENTION

C1 X 3 Sets

1) MB Chop X 10

2) MB Squat X 10

3) MB Reaching Lunge X 10

C2 X 3

1) DB Reaching Lunge X 10

2) DB Row X 10 Each Side

3) Core Drill X 10 Sec Holds

TUESDAY

EASY RUN

W/U 10 min very easy

25 min easy jog at conversational pace

WEDNESDAY

INTERVAL SESSION

W/U 10 minute easy jog

9 X 400m run at fast pace with 400m easy jog/walk between each – time should be consistent for each fast run.

10 minute easy jog to finish

THURSDAY

REST

FRIDAY

STRENGTH/INJURY PREVENTION

C1 X 3 Sets

1) MB Chop X 10

2) MB Squat X 10

3) MB Rev Lunge X 10

C2 X 3 Sets

1) DB Goblet Squat X 10

2) Incline Push Up X 10

3) Glute Bridge X 10

SATURDAY

CROSS-TRAIN

60 minutes easy cross-training workout – similar effort as easy run

SUNDAY

LONG RUN

W/U 10 min very easy 45 min easy jog at conversational pace

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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