TUESDAY
TIPS FOR THIS WEEK Practice new things like hydration, electrolytes and energy gels and bars during training runs. Never try anything new for the first time during a race itself. It simply is a recipe for disaster. If you are finding this easy, move your feet back, away from the wall, by half a foot. If you find this difficult, move your feet forward, towards the wall, by half a foot. Hold this position for 10-15 seconds. Repeat this 4-5 times throughout the day. Run 4 km maintaining a pace between 5min per km and 5min 10sec per km. Push yourself harder than last week.
Rest for 3-5 min to recover and run 3km, rest again and run 2km at the suggested pace.
HALF AND FULL MARATHON TRAINING PROGRAMME: WEEK SEVEN
GLUTEUS MAXIMUS ACTIVATION: Do 10 repeats, 4-5 sets throughout the day. SQUEEZING THE ORANGE: Do 20-30 repeats, 4-5 sets.
WALL PLANKS: Hold the plank for 15-20 seconds. Repeat 4-5 times. 30-40 min easy walk-jog.