Sunday August 15th

“5K RUN”

WORKOUT GOALS

1.) Complete in 30:00 or less.
2.) Advanced athletes should try to negative split each mile.

RX

5000m Run

LEVEL 2

3200m Run 

LEVEL 1

On a 20:00 Clock:
Max Distance Run

Accessory

3 Sets:
10 DB Suitcase Deadlift /Side
1:00 Hand Stand Hold/Pike Hold

Stretching

3 Sets:
:30 Foam Roll Quad / Side
:30 Couch Stretch / Side
:30 Alternating Leg Crossovers

Notes

Target | 18:00-25:00, Less than 30:00
• Your goal is to enjoy the workout and set yourself up for success with the strategy you choose.
• If you have never completed a 5k before, try to start out at about ten percent slower than your mile pace and see where it goes! Or consider a comfortable pace that feels sustainable.
• If you have done several 5k runs, then you will try to negative split the entire run. This means that you will run out at a slower pace than you will finish with.
• We will go through some fun skill warm-up work and then dive into the ins and outs of running. This is a benchmark, so try to record this score and prepare to see it in the future.