WARM-UP

5-10min jog/run. Get some side steps, high knees, heels to bum etc.

10m 4-Step Walk video
10m Broad Jump

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CONDITIONING 

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

Target: if you did this last week, add 2-4 sprints.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 12x500m, 75sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.