Thursday 21 November 2019

Novice 5k Programme Week Four

MONDAY

MOBILITY/FOAM ROLLING & OPTIONAL WALK

15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors.  Go for a brisk walk if you wish.

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

EASY RUN/WALK

W/U 10 min walk

30 minutes easy jogging with a 1 minute walking break after every 8 minutes. 5 minute walk 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

EASY RUN

W/U 10 min walk

30 min easy jog- take a 1 minute walking break at any point if necessary 5 minute walk to finish

SUNDAY

WALK

50 minute brisk walk

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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