14/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
400-800m slow jog

Dynamic Stretches: Complete 10 each of the following:
Leg swings (front to back)
Leg swings (side to side)
Ankle circles
Arm circles

Drills: Complete 1-2 each of the following (over a 20-metre stretch):
A-skips
Side skips
High knees
Strides (runs faster than your jog pace): Then run 3x50m strides (fast controlled runs a little faster than your 5k race pace) in order to get your body into the zone to run your best 5k.

Conditioning
5K Run

ReTest, 6weeks ago since last time any improvements?