4th Jan - 10th Jan 2021

Session 1

 

Interval Session ( Track or Football/ rugby pitch)

 

800m Warm Up (2 Laps) 

 

Follow up with Dynamic stretches (leg swings forward backward/ cross body) and glute activation 20 Alt reverse Lunges, 20 Air squats or Glute bridges (if dry), if you have a park bench 10 Bulgarian squats each leg or split squats if not.

 

5 x 800m (90 sec rest)

 

800m Cool down

 

Session 2

 

Steady between 3km and 12km run 

 

If you have a HRM aim to keep your Heart rate in a low anaerobic zone for the duration, do not creep into the red, if you do slow down.