5k Run Workout

cfd-runRun a 5k (3.2 mile), on trails or sand preferably.

Try to stay off the asphalt as much as you can and find other trail surfaces.

Find a local playground and jump over the benches. If no benches find a log in the forest and jump over. Then crawl under it.

Find a stone and pick it up. Press it over head. Hike forward with it in your arm and carry it for 100 yards. Now bring it back.

Drop down and do 10 pushups. If you cant do a pushup then find a bench or a log and do the pushups on that.

Yoga cobra stretch – 3 minutes
Yoga frog stretch – 3 minutes
Yoga downward dog stretch – 3 minutes
Pile squat stretch – 3 minutes (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Post times to comments and record in your training log. If you dont have a training log you can find out how to create one here:

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