Run 5,000 meters
Post time to comments.
Compare to 210325.
Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.
Beginner Option:
Jog for 20 minutes
Comments on 220802
40 Comments
31:52
3.02 miles
Route past school, through greenbelt
CFWUx2
26:00 treadmill
@Mom's
23:07 RX
M/5’9”/195#
22:30 5k
3 km run
14:13
5000 m is too much for me as a beginner, start by running 1500 m with a time giving !
25:58
Charlie pt Male
30.01 mins
Speed at 10km/m all the way
Great program as always
26:36 male 175cm24y
25:59 same course
26:49
25:09
Didn’t do the 5k but ran/walked 45 minutes: 4.26 miles-only nasal breathing after about 20m. Running at 9-10.5mph for about 20 seconds EMOM. Walking fast otherwise except one minute when I stopped to take some tape off my bunion foot.
M/26/5'8"/165lb
CrossFit AFK
22:53 - Rx (Holt Ram Trail, very sore from yesterday)
Lesson Plan
Hinshaw Warm-up
Then,
5k run
Then, calf stretchs
43:53
male 54yr 162lbs 33:14 note: I stopped half way and rested. I have a torn meniscus surgery soon
26:17
2.4 miles in 25 minutes
23:55
M/35/197
Rx’d: 23:28
210325: 23:53
PR: 22:58
23:27 Rx'd
PR is 23:15, so close.
21:40
Today: 27:17 (just fat now honestly)
3/25/21: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06
Completed 8/3 a.m. local trail. Looks like I went 4.6 km, turned around a hair early.
23:10.
Was shooting for a consistent 8 mph pace.
29:50
Miserable, like 99% RH. And lead legs from GHDs yesterday.
Rx
Outside, 86F on somewhat hilly roads. Maybe ~150ft elevation gain.
26:30
M/30s/225lbs
Son(14):
34:00
34:01
27:08 Rx
28:13 Rx
M/38/197lbs
24:35 RX long time no run 😅
23:33
And skip day..
JK.. not really, but kinda.
Did bleacher runs yesterday with bunch of burpee variation. So therefore, I'm going to justify that as credit for today =).
29:06 rx
compare to 31:51 rx
30 min jog around campground and hilly country road
Pretty sure I didn't run 5k-but I had fun
m/52/175
Beginner Option:
Jog for 20 minutes
2550 meters
Rx
26:51
23:27
24:42. PR from 26-ish. Done on 300m track, did 17 2/3 laps. Pose work and breathing paid off- back felt great, breathed in every 2 steps and out hard on the 3rd. Probably the best a run has ever felt.
as rx'd: 22' 27''
--
Peace.
Champions Club Scaling Notes
RANT
Nothing to rant about.
WORKOUT THEMES
Single modality, monostructural. A test of aerobic capacity and stamina.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
TECHNIQUE SCALE
Spend 45 minutes practicing Pose Running drills. Eventually work to doing 20ish meters of a drill immediately into a 200-400m run.
CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 200 meters
30 lunges
15-sec. L-sit
INTENSITY SCALE
Give yourself 45 minutes max to accumulate the fastest 5,000m of running you can. Divide work/rest however strategized.
MY STUFF
9 rounds + 100m of the consistency scale
GENERAL FEAR LEVEL: 7