Saturday 16 December 2017

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

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