Play
Novice 5k Programme Week Seven
MONDAY
MOBILITY/FOAM ROLLING & WALK
15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors. 30 minute Brisk Walk
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) Goblet Squat X 10
2) DB Row X 10/10
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
WEDNESDAY
EASY RUN
W/U 10 min walk
40 min easy jog taking 1 minute waking breaks if necessary. 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 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
EASY RUN WITH 5 MIN TEMPO
W/U 15 min walk
10 min easy jog
5 min slightly faster pace than easy jog
10 min easy jog
5 min walk to finish
SUNDAY
WALK
60 minute brisk walk
Most Watched
Play
Play
Play
Play
Play
Latest
- Gardaí investigating assault of man in Arklow, have charged a man
- Sam Bennett’s Vuelta diary: Once we saw the boats, Ryan and I decided to re-enact the famous scene from Titanic
- Gardaí investigating fatal hit-and-run in Cavan
- Craig Breen in contention in Belgium after solid first day
- Department of Foreign Affairs and EU partners condemn Israeli raids on Palestinian NGOs