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Advanced 5k Programme Week Four

MONDAY

MOBILITY/FOAM ROLLING & EASY JOG

15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors.  15 minute easy jog

TUESDAY

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

WEDNESDAY

PROGRESSION RUN

W/U 5 minute very easy jog + 10 min easy jog

For next 15 minutes build to moderate/hard pace.

5 – 10 minutes easy 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 5K

SATURDAY

TIME TRIAL

Look out for a 5k race that you can take part in and see how quick you can run it. Pace yourself, try not to start too fast so you can finish strongly.

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.

Online Editors