H+P VIRTUAL WEEK – June 14th, 2021


Only a few weeks to go until we hit the  FiveBy5K challenge .

Once again, we’re including your strength session from physio Kayla Ng!

Workouts for the week:


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


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


By |2021-06-13T09:43:54+00:00June 13th, 2021|H+P Events, Latest Articles, Latest News|