“Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn’t matter whether you are a Lion or a Gazelle… when the sun comes up, you’d better be running.” (Maurice Greene, five-time world champion 100-metre sprinter)
Crossfit (CF) London is looking for all levels of runners from beginners to marathon, lions to gazelles and even some crazy Crossfitters to participate in an 8week “improve your 5K” experiment. CF London will offer a full 8 week online programme that you can either follow at home or come and join us at the Crossfit Endurance classes (CFE).
The plan is as follows:
- Run/Walk a 5K before Monday 4th July
- Follow the 8 week running programme (check the crossfitlondon website for video’s and coaching tips)
- Let us know what other physical activities you do during the 8 weeks
- Re-test your 5K
As part of the experiment we would also like to know what other physical activities you participate in during the 8 weeks. Do you play a sport, do you use a gym, do you Crossfit, or will you do additional running during the 8 weeks? An online blog will be available for you to record your training session during the 8-week programme.
The Crossfit Endurance (CFE) classes on Wednesday and Saturday will follow the 8-week programme as the main session focus. Participants will also get the chance to improve their running technique with numerous POSE running drills:
Learn to improve your running technique:
- Use gravity (via a forward lean) for forward motion
- Land on the balls of your feet
- Never fully straighten the your legs
- Pull each foot of the ground towards your butt
- Maintain a least 180 steps per minute
The Crossfit movement is about being wholly promiscuous with our knowledge: Hence we want to giver you our suggested programme. Our training looks to support you as an athlete (if you want to run 5k, believe us, you are an athlete).
WARM-UP BEFORE YOU START THE SESSIONS
Week 1 (Monday 4th July)
Monday (or your starting day) A 5k time trial
Wednesday: 8 x 100m Time Trail w/ 2min rest between
Saturday: 6 x 200m Time Trial w/ 3min rest between
Week 2 (Monday 11th July)
Monday 6 x 100m Time Trail w/ 1 minute rest
Wednesday: 4 x 400m Time Trail w/ 3min rest between
Saturday: 2 x 800m Time Trial w/ 3min rest between
Week 1 and 2 Summary
Week 3 (Monday 18th July)
Monday: 6 x 100m Time Trail w/ 1min rest between
Wednesday: 4 x 200m Time Trial w/ 90sec rest between, 2 x 400m w/ 3min rest between
Saturday: 2 x 1K Tempo w/ 3min rest between
Your “Tempo” time fot the 1K session should be taken from the Mcmillan Run Calculator
1. Visit the link above
2. Select the 800m radio button and enter your average 800m time from week 2. Then click calculate
3. In the “Speed Workouts” section lookup the 1000m “Middle Distance Runners” estimated times
4. These times are your estimated 85-95% maximum efforts over 1000m. Your goal for this session is to run the 1000m between these times. I know you can run it faster than this, but DONT! You need to learn to pace yourself.
Week 4 (Monday 25th July)
Monday: 4 x 200m Time Trail w/ 2min rest between
Wednesday: 4 x 200m Time Trail w/ 90sec rest between, 2 x 400m Time Trail w/ 3min rest between
Saturday: 2 x 1K Tempo w/ 3min rest between
Week 5 (Monday 1st August)
Monday: 2x 100m Time Trail w/ 1min rest between, 2 x 400m Time Trail w/ 3min rest between
Wednesday: 4 x 200m Time Trail w/ 2min rest between, 1 x 800m Time Trail
Saturday: 4 x 500m Time Trial, rest the same time taken to run the previous 500m
Week 6 (Monday 8th August)
Monday: Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Wednesday: 5 x 100m Time Trail w/ 60sec rest between, 5 x 200m Time Trail w/ 2min rest between
Saturday: 3 x 800m Tempo w/ 3min rest between
Week 7 (Monday 15th August)
Monday: 5 x 200m Time Trail w/ 2min rest between
Wednesday: 4 x 400m Time Trail w/ 2:30 between each
Saturday: 2 x 1200m Time Trial with 3min rest between
Week 8 (Monday 22 August)
Monday: 6 x 200m Time Trail w/ 90sec rest between
Wednesday: 8 x 100m Tempo w/ 60sec between
Friday: Tabata = 8 rounds of 20 seconds on 10 seconds rest, 80-90% effort.
Saturday: 5K TT
If you have any question about the programme please post to the comments on this page and we will answer.