5k Trail Run Training Plan: Week 4

Day 1: Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Day 2: Box Split Jumps3-D lunges 30 sec on 15 sec off for 4 rounds Day 3: Supine Foot Circles Point & Flex 40 each Supine Calf and Hamstring Stretch 2:00 each Gravity Drop 2:00 Airbench 2:00 http://vimeo.com/115875074



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