WOD:
Run:
2x600m w/2 min rest
*if you have a sub 25 min 5k run 600, if you have 25-30min 5k run 500, if you have over 30min 5k run 400.
5 min rest
2x400m w/2 min rest
*if you have a sub 25 min 5k run 400, if you have 25-30min 5k run 300, if you have over 30min 5k run 200.
5 min rest
2x500m w/2 min rest
*if you have a sub 25 min 5k run 500, if you have 25-30min 5k run 400, if you have over 30min 5k run 300.
5 min rest
2x300m w/2 min rest
*if you have a sub 25 min 5k run 300, if you have 25-30min 5k run 200, if you have over 30min 5k run 100.
Done.
*This workout has 4 different paces;
the 600s are at an easy pace, the 400s are at mod pace, 500s at easy/mod pace, 300s at mod/fast.
*establish your 4 running gears, your pacing for each round is top priority.
