Running and Fitness Holidays on Spain's Costa Blanca
Our recommended 5 Km Work Out
You may wish to try this workout on your rest day and if all goes well you could also do this on days you also run.
Warm up with two miles of easy running and follow with some stretching routines and then perform the following activities in order.
Move quickly from exercise to exercise, but do not perform
the exercises themselves too quickly. Do not sacrifice good form just to get
them done in a hurry!
See our full 5k Training plan here...
| 1 | Run 4 x 100 metres at close to top speed, with short recoveries. |
| 2 | Run 200 metres (or a quarter mile) at 5k race pace. |
| 3 | Complete 20 squat thrusts with jumps. |
| 4 | Do 15 "side sit ups" on your left side and then 15 on
your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lying under your right leg, which is straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion so that you end up with your torso upright and perpendicular to the ground, and your chest and face facing forward. Slowly lower your upper torso back to the starting position on the ground (don't let your upper body plummet downward in an uncontrolled manner!) to complete one rep. Complete 15 sit ups with your left side down and then shift over to the right for 15 more. |
| 5 | Perform 20 lunges with each leg. Do each lunge from a six inch platform or step, so that the forward, lunging foot undergoes an exaggerated downward acceleration. |
| 6 | Run 400 metres at 5k pace. |
| 7 | Do 15 feet elevated press ups. |
| 8 | Complete 15 one leg squats with your right leg and then 15 more with your left. |
| 9 | Perform 30 low back extensions with a twisting motion.
That is, instead of lifting your upper body straight up as you lie flat on
the ground with your belly touching earth, your arms at your sides, and your
palms on the ground, lift and twist your upper body to the right during the
first rep, lift and twist your torso to the left during the second, to the
right during the third, etc. Naturally, you'll need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothly, while maintaining good control. |
| 10 | Run 400 metres at 5k pace. |
| 11 | Carry out 20 bench dips. |
| 12 | Hop on your right foot, covering 20 metres as fast as you can. Then do the same on your left foot. |
| 13 | Complete 15 high bench step ups with each leg. |
| 14 | Run 1,600 metres at 5k pace. |
| 15 | Repeat steps 3 to 14 once more (for two circuits in all), and then cool down with 2 miles of light jogging. |
Running Holidays Ltd
East Sussex
TN21 8YH
UK
Telephone:
UK: 0844 734 4556
Spain
East Sussex
TN21 8YH
UK
Telephone:
UK: 0844 734 4556
Spain
0034 966 491 354
