Following on from last week, we’ll need to use our tin can and broom hurdles (we only need two of them this week though).

This activity is going to test our agility and balance. Again this is a good one to do with the kids.

As with the other weeks, make sure your legs are nice and warm by doing some dynamic warmups – you can see previous weeks' information on warming up in recent editions. Please make sure you’re warmed up, as this activity could quite easily lead to injury otherwise.

To start with, you’ll need to make sure you’ve just enough space between the hurdles to land your feet – don’t have them too far apart. You need to be facing the front, with one hurdle on each side of you (see picture). Jump over the hurdle on your left, then back in the middle then over the one on the right, then back to the middle. You may need to pause briefly after each jump to regain your balance. Once you’ve had a practice, time yourself for one minute to see how many you can do.

To make it harder, you can do the same but hopping on your left leg for one minute, then your right leg for one minute. If you can, try not to pause at all while you’re doing it, but keeping jumping or hopping for the full minute (this will be really hard work so you will get out of breath).

Once you’ve finished, make sure you do some gentle stretches on your legs, and drink some water while you cool down. It’s surprisingly warm at the moment and this activity is quite intense. If you’ve found it easy, then do some extra repeats or increase the hurdle height by adding extra tins, or larger ones. If you find it a bit difficult, reduce the hurdle height.

We’re starting a virtual Couch to 5k programme on Monday, May 4, via our Facebook page – why not give us a like and join in?

n Wayne is an England Athletics Coach in Running Fitness and athletics coach and owner of Jogging Pals. Want to know more about Jogging Pals? Check out the website at www.joggingpals.co.uk or at www.facebook.com/joggingpals