WOD:Run 5K, but not just any way...
First mile: While running in a line, person in back will sprint to front. Repeat entire mile.
Second mile: Race pace.
Rest 2 minutes when back to gym. Start on a continuous circuit of 20 air squats, 20 abmat situps, 10 perfect pushups, 10 pullups until last person returns from run. When final runner rests for 2 minutes, group will leave again.
Third mile: (like in a bike line). First person leads 1 minute then slows and falls in to back of line, next person take the lead. Repeat entire mile.
Don't worry if confused, Leslie will be running with you and help to clear things up!
Should be chilly in the morning, so dress appropriately.
Warmup: POSE Drills
12 comments:
Don't foget FLOW (30 mintues of much needed stretching and deep breathing)at 9:30. Should be able to do it outside - crisp and cool.
Man, I wish I was in on this WOD. I need it and want to learn some of the POSE still LT from you. Should feel like fall today!
More like winter this morning. 8:30should feel more like fall - let's hope! Record your 1 mile race pace. 8:15. will see that it is much more fun to run as a group (Mile 1 and 3). Anyone interested in traiing for the Donna Hickan 1/2or full marathon in February, please post or email and we will start a walk/run schedule.
Put me down for the 1/2 marathon in February. Would really like to do this.
argggh, I love running:) I did better than I thought I would do and I think my race pace was 9:18sh
LT, I am considering the marathon in Feb. but I don't know how to begin, maybe like you were saying, if enough people are interested we can start a scheduled training??? This is a huge stretch for me but I would love to do it...
I would be interested in doing the 1/2 marathon also in Feb....but I would definately need to train....so please let me know. That would be such accomplishment for me!!
Thanks
I am interested in doing the 1/2 marathon. I'd love to do the full, but I think that is probably pushing it.
I thought todays WOD was fun, but the pace was too fast for me. I would like to do more of this and hopefully be able to keep up. My time on the second lap was 10:15.
Great teamwork. Great times. Way to push on the 2nd mile.
Great teamwork to the PM class. I liked the group run. Something different. My time for mile two 11:06. This has been my best time so far.
Thanks LT for the running tips. I think it helped with my time.
This was fun!! But I know I held my pm group back! Sorry!! But they there totally supporting me and encouraging me to go "Faster"....Thank You Barry for helping me and giving me tips with my run! Cannot remember my fast time or maybe I do not want to remember! Ha!
great workout! 7:49 for 2nd mile. loved the group indian run. great job everyone!! look forward to doing this again.
Post a Comment