Engine (Run) path

Overview

Goal 

To improve 5km run time

Test

5km run

Session 1 and retest Session 12

Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.

Block 1 discussion 

Taken from 'Across the box' podcast - episode 1.

Warm up

 

Warm up

10m Toe walk

10m Heel walk 

10 Heel toe rocks

10m Lunge with reach

10m Close the gate

10m Open the gate

10m Knee pull

10m Hamstring kick 

Session 1

 

A.

5km run for time

 

Time alternative – 25:00 Run for distance

Session 2

 

A.

5 x 1km at test pace (2:00 rest)

 

Time alternative – 5 x 5:00 run at test pace (2:00 rest)

Session 3

 

Recovery/easy session

A.

30:00 easy run or walk

Notes: If you are new to running I recommend you walk today

Session 4

 

A.

10 Rounds (30:00)

2:00 Hard pace (5k pace)

1:00 Easy pace (recovery/easy pace)

Session 5

 

A.

4 Sets

1.5km

(2:00 Rest)

Notes: Run at the same pace as you did in Session 2

Session 6

 

Recovery/easy session

A.

30:00 easy run or walk

Notes: If you are new to running I recommend you walk today

Session 7

 

A.

Accumulate 5km

4:00 Run

1:00 walk

Continue until distance is completed

Session 8

 

A.

3 Sets

2km at goal 5km pace

3:00 Rest between sets

Session 9

 

Recovery/easy session

A.

35:00 easy run or walk

Notes: If you are new to running I recommend you walk today

Session 10

 

A.

2 Sets

2.5km at goal 5km pace 

5:00 Rest

Session 11

 

A.

30:00 Easy run or walk

Session 12

 

A. 

Retest your 5km 

CrossFit Panic

 

Unit 24-26 Pate Road, Melton Mowbray, Leicestershire, LE13 0RG

Contact

info@crossfitpanic.com

 

07944214971

Social Media

  • White Facebook Icon
  • Instagram - White Circle
  • YouTube - White Circle