Tempo 5k

Warm-up

Drills: Choose the two skills you think you need the most work with…

  1. Pose:
    • change of position
    • wall drills
  2. Falling
    1. In-place banded fall
      1. if you are doing with group, banded falls
    2. Curb drill, front and sides
  3. Box/plate pull
    • Forward then back with a 50m run after each one
    • 5-6 one-legged pulls per side, run it out
      • down and back!
    • Pose-jacks x 10, run it out
      • down and back!
  4. Cadence
    • 2 minutes at 94/188
    • 1 minute at 96/192
    • 1 minute at 98/196

Workout

Run 5000 m at 80% effort compared to your fastest interval pace from last week.  One smooth continuous run.  The intensity is lower than usual, maintaining your form is paramount.

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