WO 6 of 6wk 5k/10k Program

Jog Warm Up 10 min
Dynamic WU 10 Min

8 x 50m @ 95% (Speed)  w/ 3 min rec

Multi Throws Routine
  • Over Head Back 3×5
  • Under Hand Forward 3×5


  • 10 min Jog

On Hurdle (30 seconds each)

  • Groin stretch
  • Hamstring stretch
  • Quad stretch
  • Gastric and soleus stretch
  • Buttock Stretch

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