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Training 5km run - Session 6

Published on 22/08/2016 00:00

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After two weeks of rest, we come back with focus on the 5 kilometers run.

cabecera

This week we propose to you a first interval training session and a second one with a smooth ride of about 30 minutes. It’s important to leave two days between the sessions. The Interval training will focus on improving our pace, for this reason we will do 4 intervals of 6 minutes running in zone 4, and 2 minutes recovering in zone 2.

 imagen

If you will find yourself wanting to continue training, we recommend you a 1 hour cycling during the weekend.

Bodyworkout *
Today, we propose to you three exercises for your abs, ankles and eccentric movements. Our recommendation is to perform 3 sets of 10 repetitions per exercise.

Up-down leg: While lying on the floor face up, one leg bent and the other one stretched and lifted up to the knee. Hold it there for 10 seconds, then down to mid height and hold 10 seconds. Repeat the process.
Tiptoe: Walk around 100m, scroll up and down the heel.
Squats: While keeping your body completely vertical, contracting the core, lower and raise your body by bending the knees. Watch out to not bend your knees further than your toes.

Important information: Please remember, that the training plans are generic and aren’t adapted to the needs of each individual, we are not conscientiously made responsible for any problem which may be derived from following this plan.

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