| 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 4 x 1000m run 1:1 work/rest ratio Each run should be a little bit quicker than the previous if 1000m is to long shorten the distance just a bit to be able to increase the speed thru all intervals |
