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April 25, 2023

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Total Running Distance

6000 meters

Total Calisthenics

No calisthenics today

Total Rest Time

300 seconds

This is a really tough one.

Let's start with 1K repeats at desired 5K race pace (2.5 laps on a 400 meter track).

After each 1K interval, do 50 meters of the following with no breaks in between:

  • High knees
  • Butt kickers
  • Power jumps (AKA Super Mario jumps)
  • Lunges

After the lunges, rest 1 minute before resuming. Do your very best to keep even splits.

Total distance covered will be about 4 miles, including the plyometric exercises.

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Repetitions: 5
Rest for 60 seconds for 5 sets.

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