Run 5 Miles
Once you hit the 2.5 mile mark, try to beat your first half time for the remaining mileage!
Run one mile for time, record that time
Rest 3 minutes
Workout between miles
Using two Kettlebells, use at least half of your body weight for 50/50 Lunges
50 KB Swings, 1/4 of your body weight
Run one mile, no greater than two minutes than your starting mile
Round for weights
200lb - 100lbs = 2, 50lb KBs
165lb - 80lbs = 2, 40lb KBs
Lunges: Body Weight OR KBs = 1/4 Body Weight
KB Swings: 15-20lb KB
While running with a partner
Pacesetter: Set a steady jog pace around 9-10 minute miles
Catcher-Upper: Run with the pacesetter until you hit .25 miles. Then perform 10/10 jumping lunges.
After your lunges, catch up to the pacesetter!
Complete for 2 or 3 miles.
Pacesetter 11-13 minute miles
Catcher-Upper: 5/5 Jumping Lunges every .5 miles
Get Your Run On!
Modified distances and exercises are as listed!