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.