Training:
It’s time to work- there aren’t many weeks until 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
4′ primer tempo @ HM effort
5′ easy
5,4,3 @ 5-10K effort, 90s easy in between each
5′ easy
5-8×1′ @ faster than 5K pace, 1′ easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
5′ tempo @ HM pace
5′ easy
25-40′ tempo @ M pace
5′ easy
5x100m strides
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. Step ups (step should be approx. 2/3 distance of your shin for height) 12/side- grab some weights in hands for extra resistance!
2. Side lunges x10-12/leg
3. Bent over row – use band (step on it and pull up) or some weights if you have them! x12
2 sets:
1. Front plank with feet elevated on a step or exercise ball x30-45sec
2. Side plank with feet elevated on a step x30-45sec
#cantwontstop
