The best workout to run a faster 5k - this workout has helped Derrick improve his 5k PB from 17:07 to 15:50 in one year.
With cross country season coming up quickly, Derrick and Rod are working on improving their efficiency at 5k and faster effort. Coach Benson Langat also prescribed two all-out 400m repetitions to build confidence late in races when the legs are fatigued. Running in the Skechers Speed Freek & Addidas Takumi Sen 8.
Workout:
4x400 - faster than 5k effort (75, 78, 76, 75)
200 jog recovery
4x1mile - 5k effort (5:06, 5:08, 5:09, 5:06)
400 jog recovery
Full recovery before final set
2x400 - all out (66, 68)
Coaching:
shop.run605.com/content/coach...
Follow us on:
📷 Instagram - Derrick: / derrick.ettel
📷 Instagram - Rod: / rbnrunning
📷 Instagram - Coach Benson: / coach_bensane
🎽 Strava - Derrick: / strava
🎽 Strava - Rod: www.strava.com/athletes/22971...
#running #runner #motivation #fitnessmotivation #5k #10k #halfmarathon #marathon
16 авг 2022
