Workout of the day
Alright team, it’s benchmark day! Today’s workout is designed to test your endurance and pacing with a straight-forward but challenging 5KM run. Whether you’re aiming to set a new personal best or just complete the distance, this is a great opportunity to gauge your cardio fitness. Let’s lace up those running shoes and hit the ground running!
The workout of the day consists of:
5KM run benchmark
Scaling
- For beginners or those returning from injury: Aim to complete as much of the 5KM with a run/walk strategy. For example: 2 minutes running, 1 minute walking.
- Intermediate athletes: Aim for a steady pace throughout, try to maintain a consistent split time for each kilometer.
- Advanced athletes: Aim to set a personal record, pushing the pace each kilometer.
No equipment
- If a treadmill is available, use it set at a 1% incline to simulate outdoor running.
- For those without access to a track or safe outdoor running space: a. High knees in place (total 25 minutes, switching to butt kicks every 5 minutes) b. Stairs or steps (20 rounds of 1 minute up/down followed by 1 minute of rest) c. Jump rope (total of 30 minutes)
Warmup
- 5-10 minutes of light jogging or brisk walking
- Dynamic stretches: a. Leg swings (10 per leg) b. Walking lunges with a twist (10 steps per leg) c. High knees (1 minute) d. Butt kicks (1 minute)
- Strides: 4x100m at a gradual increasing pace, then jog back to the start
Cooldown
- 5-10 minutes of slow jogging or walking to bring the heart rate down
- Static stretches: a. Hamstring stretch (hold for 1 minute per leg) b. Quadriceps stretch (hold for 1 minute per leg) c. Calf stretch (hold for 1 minute per leg) d. Hip flexor stretch (hold for 1 minute per leg)
