H+P VIRTUAL WEEK – June 28th, 2021


THIS IS THE WEEK- the  FiveBy5K challenge begins this Thursday!  Whether you are doing it or not, if you’re following along with our workouts, definitely take advantage of these lower volume efforts.  Consistency and injury prevention trumps all else.  When planning these around your key 5K effort, try to get it in at least 2-3 days before that race effort.  Let’s go!

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

Workouts for the week:


15-25 minutes WU jog

5x100m strides

1-3×3′ @ 5K effort, 3′ easy

5′ easy

5x100m strides

15 minutes easy CD


15-25 minutes WU jog

5x100m strides

10′ @ M effort

5′ easy

0-10′ @ HM effort

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. Side lunges 15/side (grab a 10-25# weight and hold at chest height)
2. Glute bridge w/ feet elevated on a step. Grab a weight and place it on your lap for resistance! 20 reps
3. Bent over row (can either do both hands together with a heavier weight/band or grab smaller weights and do single arm)
2 sets:
1. One legged front plank (regular plank but lift one leg up!) Hold for 20s each on each leg
2. Scissors (horizontal and vertical – lie in your back, raise legs in air and cross up/down for 30s and then sideways for 30s. Don’t let your back arch!)


By |2021-06-27T20:16:37+00:00June 27th, 2021|H+P Events, Latest Articles, Latest News|