Great run-focused WAWA this week!  Strong chance for rain in the morning so please join me indoors!  We’ll meet in the main lobby of the Cornwell Center.  Main focus will be using the indoor track, with some secondary efforts on strength exercises.

Here’s the plan:

WARM UP:  8 laps at an easy pace on the indoor track.

Distance = 1/2 mile

SET 1:

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, 40 push-pull jacks, and 50 alternating lunges

Running Circuit:  4 laps on indoor track at 5 km race pace

Rest:  1 minute

Distance = 1/4 mile

SET 2:

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, 40 push-pull jacks, and 50 alternating lunges

Running Circuit:  4 laps on indoor track at 5 km race pace, 1 minute rest, then 4 additional laps on indoor track at 5 km race pace.

Rest:  1 minute

Distance = 1/2 mile

SET 3:  

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, and 100 reverse crunches

Running Circuit:  4 laps on indoor track at 5 km race pace, 30 seconds rest, followed by 4 additional laps on indoor track at 5 km race pace; 30 seconds rest, and final 4 laps on indoor track at 5 km race pace.

Rest:  1 minute

Distance = 3/4 mile

Curious about your 5K pace calculator for Cornwall’s indoor track?  16 laps on the Cornwell Center’s indoor track = 1 mile.  So, here’s the number of seconds per lap you’ll need to do based on certain 5K race finishing times:

 

COOL DOWN:  4 easy laps on the indoor track

Distance = 1/2 mile

TOTAL Workout Running Distance = 2.25 miles

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart