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Advanced 5k Programme Week One

Monday

EASY RUN

25 minute easy run at conversational pace

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

INTERVAL SESSION

W/U 10 minute easy jog

5 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

LONG RUN

W/U 10 minute very easy

30 minute easy jog at conversational pace

Sunday

EASY RUN

W/U 10 minute very easy

20 minute 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.

Health & Living