WOD1: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest
Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.
The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.
WOD2: Back to the Rack
AMRAP in 8 minutes:
10 back squats, 85/55 (that means 85 lbs for men, 55 lbs for women)
6 burpees
If you choose to do these two WODs on the same day, leave at least 3 hours between them.
First 1k: 6:00
Second: 6:12
Third: 6:25
Fourth: 6:38
Fifth*: 10:23
Total: 35:42
* The fifth one was accidentally 1.5k, since I messed up my calculations on Running Map.
Looking at those figures, my goal of doing the Swans in Flight 5K in under 45 minutes might actually be attainable! 🙂
Congrats on your 5k time! Way to make your goal!
1) 4:21
2) 4:22
3) 4:28
4) 4:29
5) 4:22
This was a good workout, just to see where you stand with running a 5K.
Back to Rack – 5 1/2 rounds.
Four rounds + 10 squats on Back to the Rack. So close …
WOD1: 3:38 – 3:39 – 3:42 – 3:41 – 3:43 = 18:23 total.
Feeling like I’m getting in a pretty good rhythm. Trying to take three steps per second, even when I start to fatigue. It helps to sustain the pace.
Today I ran a route where I could check my time every 250K, and I aimed to do every quarter K in 50 seconds or less. That worked well.
I’m really hoping to break 20 minutes in the 5K next weekend. That means running each half K just shy of 2 minutes.
We’ll have markers every half K on the course. It’s a really good idea to set a goal and know where you want to be at each marker. Otherwise it’s far too easy to go too hard at the beginning and have nothing left in the tank for the latter part of the race.
Back to the Rack – 7 rounds
broken 5K
5:59
6 (My timing got messed up, but it was right around 6 minutes)
6:03
5:47
5:20
Back to the rack – around 6 1/2
Broken 5K
First round = 4:50
Last four rounds = 5 mins
Total just under 25 mins – would be really happy if I could run each km in 5 mins on the big day.
Back to rack – 8 rounds
Broken 5k – somewhere around 25 minutes
Got a lot of work to do, thats all
Broken 5K took 30:17. I found the third round the hardest, not the fourth.
I mean I found the third round harder than final two rounds.