KEVIN MURPHY’S TRAINING PLAN

Monday: Full rest and recovery Tuesday: 3 mile run/walk Wednesday: 35 min cross training

Thursday: 3 mile run/ walk with a little more effort during the last mile

Friday: Rest, Stretching, Foam Rolling

Saturday: 50 min cross training Sunday: 4 mile run/ walk

Tips of the week: Please wear hi viz clothing even in towns as it increases your chances of being seen by motorists and also if you are using headphones, at least leave one ear free so you can hear traffic and any other noises.

Again, best of luck in the coming weeks and take on board the physio and nutrition tips but most of all enjoy this and be proud of what your achieving. It’s a major step to better health.