Week 1: IMPROVING JOINT MOBILITY | Objective: Avoid injuries by improving muscle imbalance • Understand the overactive and underactive muscles |
Week 2: IMPROVING CORE STRENGTH | Objective: Enhance overall endurance, engage in proper breathing techniques • Promote better posture • Introduce core workouts including farmer’s walk, glute bridge, mountain climbers |
Week 3: ENDURANCE BUILDING | Objective: Improve running economy by improving neuromuscular coordination, strength, and power • Full-body weight training • Compound movements like squats, deadlifts, push ups and pull ups |
Week 4: TAPERING | Objective: Energise the body, prepare for peak performance on race day • Adjust frequency, duration and type of training to reduce loading on the body • Cut back training intensity to 50% compared to previous weeks |
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