CrossFit Covalence – CrossFit

Sunday Runday

Starting in August and moving into September we will be using Sunday for our 5k Race Training!

Each day will be a workout focused on getting ready to run a 5k in October/November.

If anyone has a race that they are doing or know of, please share and we can make it a gym wide race!

Finding your pace day (Distance)

10 Rounds

1 Minute Race Pace

2 Minute Walk
Today we will start with the basics. I want you to pick a goal time for your 5k. For example: I want to run my 5k in 25:00, that would be about an 8:00/mile pace.

So even if I can’t run that speed now, when we run intervals, your goal pace will be what you run. Earn that rest.

For today’s workout, you will run each minute at that 8:00/mile pace and rest for 2 minutes. It should feel faster than your normal jogging speed and you should be tired and have heavy legs by the last few rounds. If you don’t then you’re not running fast enough.

Record your total distance