Alternative Athletics: 5K run

WARM-UP
1 set:
400-m Run

50-ft of each:
toe walk
heel walk
Bunny hop
High Knees in place
butt kickers
Lateral shuffle / direction
Ladder Carioca / direction
High knee skipping
Walking Lunge
Broad Jumps
Burpees + Broad Jumps

1 set:
:30 Calf Stretch / leg
:30 Leg Swing / leg

EMOM 3:
200-m run
– Increase pace each minute.

NOTES

• Start the warm-up with a slow 400-m jog.
• Run through 50-ft of line drills for each movement. The distance doesn’t have to be exact, but try to move at a consistent pace with little rest between movements.
• Expect to feel like you’re doing a mini-workout by the time you get to the lunges.
• After some brief stretching, perform a 3 x 200-m run on the minute to build in pace and practice running FASTER than you’ll start off with for the 5k run.

RX / Intermediate
For time:
5,000-m Run

BEGINNER
For time:
AMRAP 25:
400-m run
– Rest 1:00 between runs.

Post-workout:
For completion:
100 abmat sit-ups

Stimulus & Goals

• 20:00-30:00.
• Longer, monostructural benchmark.
• Fast on the first mile, moderate pace in the middle, and finish with a sprint.

Strategy

• Perform this workout with some level of ability to know your distances/split times throughout the workout.
• At a minimum, we’d like you to be able to see your pace every 800-m. This will give you an idea of how fast or slow you’re going through the workout.
• Perform your first mile around 90% effort, your second mile around 80-90%, and then ramp up the pace on the final 3rd of the workout and finish with a sprint at the end.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
Every 1:30 for 8 sets:
3 Hang Power Snatch (45-55%)
– Above the knee

NOTES

• Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
• Base the percentages on a recent 1-rep max.
• While the weight is not very heavy, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
• Think about jumping the weight up to your overhead position and driving your elbows up and back. This will help keep the bar closer to your bottom. On the return, think about pushing the bar back to the hang position.

Workout 3: 15 min
5 sets for load:
3 Snatch Grip Deadlift with a pause at mid-thigh
3 Snatch High Pull

NOTES

• Increase load across as many sets as possible. Use the same weight for both lifts. The pause at mid-thigh should be ~:02. Focus on hitting positions over adding weight.

Stretching: 10 min
Accumulate:
1:00 Sit and Reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 Lacrosse Ball Roll / Foot