Now that we’re into the second half of the 5k program, there’s probably some soreness and residual fatigue that’s accumulated over the first four weeks. If you’re new to running, it’s an opportunity to learn that you can still perform well when you’re not 100%. It’s also an opportunity to look at how you’re recovering from your workouts.
All Levels: 5 minutes
Beginner: Alternate Run 45 seconds / Walk 15 seconds
Intermediate & Advanced: Run Easy
All Levels: RPE 3/10
10 Lateral Lunges, each side
10 Bend & Touches
10 Sprawls
Sprawls are close to being burpees, but by now that hell is not so fresh. Don’t hate on Nate. Embrace the suck.
Beginner : 4.5 miles (7 km)
Intermediate : 4.5 miles to 7 miles (7 km to 11 km)
Advanced: 7 miles (11 km)
Beginner: Run easy. Every 10 minutes, do 20 air squats
Intermediate & Advanced:
Start: Easy for 1 mile (2 km)
Pick-up: Run 2 minutes at 5k Race Pace, recover 1 minutes
Repeat 3 more times
Finish: Easy for the remainder of the distance
Beginner: RPE 5/10
Intermediate & Advanced:
Start: RPE 5/10
Pick-up: RPE 8/10, recover RPE 3/10
Finish: RPE 5/10
Beginner: 2 minutes
Intermediate: 2 minutes to 5 minutes
Advanced: 5 minutes
Beginner: Alternate Run 45 seconds / Walk 15 seconds
Intermediate & Advanced: Run
All Levels, Run: RPE 2/10
Work those big engines- introduce your glutes to a lacrosse ball
Maintain the inner and outer hamstrings