Warm up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side
A.
“5k Time Trial”
For time:
Run 5k -or- Row 5k
Compare results to November 24, 2022.
Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
5k run 25:55 in trail shoes on a mix of road and dirt road. Flat course. avg hr 154. I’m happy with that. Working on getting my 5k below 25 min and 10k below 50 min.
Ran 5K – 24:24 – Not too bad. Not awesome.
OMG, 5k after that 450 DUs yesterday will be crazy
5k is 3.1 miles for those that do not know.
Rx: 35:34 in 100 degree weather. Brutal.
3.06 miles/30:00 on the dot.
Hadn’t ran a 5k in 8 years, so just happy I was able to complete it.
Row: 22:40