Summer 5K Running Challenge

Summer 5K Running Challenge

Challenge Details

We are 3 months out from @kiscorun 's annual 5K and kid's "Mad Dash" through our big-little village of Mount Kisco!

CrossFit Mount Kisco will be posting this 12 week running program for everyone every week on social media platforms with pacing and goal setting tips.
Follow along with us throughout the summer leading up to the 5K on September 15.
This program is tailored to suit runners of all abilities, from beginner to advanced!

3 workouts will be posted each week, pick the days that fit your schedule best. For optimal recovery, try not to run two days in a row.

Day 1: Our "Long Run" - no rest, keep it moving.
Day 2: Decreasing and/or increasing distance intervals
Day 3: Repeats

We want to hear about your progress! Each week, post about your training with hashtag #CFMKrunsKisco - at the end of the 12 week program, all runners will be entered to win a free month of unlimited membership to CrossFit Mount Kisco! Winner will be announced at the @kiscorun.




Week 1

Week 2
Week 3
Day 1 1 mile run

2000m run
(1 mile + 400m)

1.5 mile run
Day 2 
Complete twice through:
400m run
300m run
200m run
100m run

*rest 1:00 between each run


Complete twice through
600m run
400m run
200m run

*rest 1:00 between each run

Complete twice through
100m run
200m run
400m run
600m run

*rest 0:30 between each run


Day 3 
Record each 400m run pace

5x 400m runs

*rest 2:00m between each run



Record each 400m run pace

5x 400m runs

*rest 2:00m between each run



Record each 400m run pace

5x 400m runs

*rest 2:00m between each run





Week 4

Week 5
Week 6
Day 1 1 mile run

*compare time to Week 1 mile

2 mile run

*record pace for consistency next week

2 mile run

*try to match last week's 1.5 mile pace
Day 2 
Match your second run time to your first

800m
800m
400m
400m
200m
200m

*rest 2:00 between 800m runs
rest 1:00 between 400m & 200m runs

Complete once through

1000m
800m
600m
400m
200m

*rest 1:00 between runs

Complete 3x through
600m
400m
200m

*rest 1:00 between runs

Day 3 
Record each run.  
Keep consistent pace each run.

7x200m run

*rest 1:00 between each run


Record each run pace

3x 800m run

*rest 2:00m between each run


Record each run pace

4x 800m runs

*rest 2:00m between each run





Week 7

Week 8
Week 9
Day 1 
1 mile run

*compare time to Week 1 & 4


2.5 mile run

3 mile run
Day 2 
Match your second run time to your first

400m
400m
200m
200m
400m
200m

rest 1:00 between runs

Complete once through

1200m
1000m
800m
600m
400m
200m

*rest 1:00 between runs

Complete once through
1600m
1200m
800m
400m

*rest 2:00 between runs

Day 3 
Record each run.

3x600m run

*rest 1:00 between each run


Record each run pace

6x 400m run

*rest :00m between each run
1

Record each run pace

3x 800m runs

*rest 1:00m between each run






Week 10

Week 11
Week 12
Day 1 
3.2 mile run

*5k practice run

1 mile run
2 mile run
Day 2 REST DAY2 mile run
2.5 mile run

Day 3 
Record each run.  

2x2000m run
(1 mile + 400m)

*rest 2:00 between each run


Record each run pace

4x 600m run

*rest 1:00m between each run


KISCORUN 5K!!!

PR from Week 10!

GOOD LUCK EVERYONE!


Weekly Goals

1

3 Challenges Met & Crushed

Each week has 3 challenges.  You're goal is to successfully take each challenge head on and complete it!

YOU CAN DO IT!! 

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Challenge Info:

Summer 5K Running Challenge

Dates: June 24, 2019 - Sept. 15, 2019

Reg Deadline: Sept. 14, 2019

Participant Standings

Registration: Free

Reg Deadline Passed