5k run

Happy October!

Warmup: 500m row plus 2 sets 10 air squats 10 pull-ups

Workout:
200 Alt lunges buy-in
Then two rounds of:
1000m run
50 burpee broad jumps
1000m row or ski machine
Then
60 push-ups
100 wall ball shots 14# to 10'

A bit of core work some sets of roll and reach.

Stretch

8 miles

5 mile run

6-mile run

Track night...6.8 miles. 1.8mi warm-up with strides, .8mi cool down.
10 x 400 + 90sec walk, 4 x 200 + 90sec walk. Hit the plan's goal paces.

Back to my 2-miles, 100 dips, 100 flutter kicks to see how fast I can do it. Think I've found the sweet spot of:

1) 25 dips, 25 flutter kicks, .6 mile run
2) 25 dips, 25 flutter kicks, .6 mile run
3) 25 dips, 25 flutter kicks, 25 dips, 25 flutter kicks, .8 mile run.

It's a really painful workout, but I'm 3 minutes faster now than I was when I started. Probably due to the cooler weather and also to better management of sets.

Boot camp class