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Novice 10k Programme Week Five

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) Goblet Squat  X 10

2) DB Row X 10/10

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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

TUESDAY

LONG RUN

W/U 10 min very easy

30 min easy jog at conversational pace – Take 1 minute walking breaks if necessary

WEDNESDAY

REST

THURSDAY

EASY RUN

W/U 10 min very easy

20 min easy jog at conversational pace

FRIDAY

STRENGTH/INJURY PREVENTION

C1 X 3 Sets

1) MB Chop X 10

2) MB Squat X 10

3) MB Reverse Lunge X 10

C2 X 3

1) Kettlebell Deadlift X 10

2) Band Punch X 10

3) Single Leg Bridge X 10

C3 X 3

1) Split Squat X 6/6

2) Side Plank X 10 Sec

3) Cable/Band Chop X 10

SATURDAY

LONG RUN

W/U 10 min very easy

35 min easy jog at conversational pace – Take 1 minute walking breaks if necessary

SUNDAY

CROSS-TRAIN

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

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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