Training:
Only a few weeks to go until we hit the FiveBy5K challenge .
Once again, we’re including your strength session from physio Kayla Ng!
H+P FULL VOLUME WORKOUT (5-10K option)
15-25 minutes WU jog
5x100m strides
5′ tempo @ HM effort
3-5′ easy
3-4×4′ @ 5K effort (OUCH- make it hurt), 2′ easy in between
5′ easy
2-4×2′ @ 3-5K effort, 60s easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
3-4×12′ with 5′ easy in between as follows:
- First 5′ @ MP
- Second 5′ @HMP
- 2′ choice of HM, 10K or 5K- just make it hurt
10-20 minutes CD jog
Strength Session from Kayla Ng:
Remember- these are generally good to complete 1-2x/week. If you’re unsure of how to periodize this with the goals you have coming up, let me know. Enjoy!
3 sets:
1. Farmers March (hold weights or kettlebells in each hand at sides), standing on the spot complete 20 marches total (knee up to 90 degrees hip height)
2. Single Leg Stance w/ hip abduction: wrap a band around both ankles. Stand on one leg and then bring the other leg out the side against the resistance of the band. Repeat and then switch sides. 10x/leg (just do it without the band if you don’t have one!)
3. Single Leg Calf raises 12x/side (try to hold a weight for resistance)
2 sets:
1. Side plank with hip abduction (lift top leg up in the air, then back down) 10x/side
2. High Plank (supported by hands instead of firearms) x30s
#cantwontstop