WITH KEVIN MURPHY
WEEK 9 Monday: Tuesday: Wednesday: Thursday: Friday:
Rest and stretching. Walk/run for 45 min. Gym session Walk/run 40 min. Rest, with lots of stretching, flexibility and foam rolling.
45 min over hilly route. We should now be running either all of the time or for as long as you can and taking a break for as short as possible to try get to where you are running the whole time. The distance you are covering doesn’t
Saturday: Sunday:
matter just keep getting the time on your feet. We have roughly four weeks to go so keep focused on the big day. Weather isn’t helping at the moment but get to the treadmill and don’t skip training unless ill or injured. I’ll see you all back in Cricket’s at 7.30 on Wednesday.
Kevin Murphy is an Army physical training instructor, a qualified strength and conditioning coach and a running coach to Slaney Olympic Athletic Club
2 tablespoons of flax seeds 3 tablespoons of walnuts 1 tablespoon of goji berries 1 tablespoon of cocoa powder Half teaspoon of spirulina 6 dried apricots or pitted dates 600ml apple or carrot juice
Soup recipe of the week Broccoli, sweet potato and ginger soup
1 Onion 3clovesofgarlic
Quarter of celeriac or 3 sticks of celery 1 big head of broccoli
2 carrots
1 large sweet potato
2 tablespoons of oil
Pinch of salt
Half teaspoon of black pepper 2 teaspoons of cumin
4cm piece of ginger 1.5litresvegetablestockorwater The above two recipes are full of goodness to help you make healthier choices with your everyday food. So remember if you eat good food you will have a good body and if you eat junk food then you will have a not so good body