For time: 5,000-meter run
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Stimulus and Strategy:
Today is a monostructural benchmark — a 5K run! Pacing is everything in a 5K. Resist the urge to go out too fast. Instead, settle into your rhythm during the first 800 meters and build from there. Your legs may still be feeling the effects of yesterday’s rope climbs and hang squat cleans, so we’ll make sure to get them loosened up during the warm-up.
Regardless of your goal, focus on maintaining a consistent pace throughout the run or executing a negative split by starting slightly slower and finishing faster. Avoid the common mistake of sprinting the first half of the workout only to fade significantly in the second half. Consistency and patience early on will set you up for a strong finish.
Intermediate option: Same as Rx'd.
Beginner option / On a 20-minute clock:Run for distance