Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow
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Broken 5k
Run 1200m @ 88-90%
rest 4 min
Run 1000m @ 88-90%
rest 3 min
Run 800m @ 88-90%
rest 2 min
Run 1000m @ 88-90%
rest 3 min
Run 1200m @ 88-90%
25:46
So I started pretty good here and felt pretty good. After the 1st 1000m run I started to feel pretty excited because the hamstring tendon was not an issue, but after about 100m into the 800m I felt my left hip get a little hot and then the hamstring tendon flared up. After that point it definitely effected my pace, I considered calling it but I hung in there. The 1000m I chose to run the opposite direction to give some relief to the lift leg, and it helped slightly.
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A1 – Supine leg whips x 6/side (keep a very active hip bridge, no rotation at trunk/pelvis)
done
A2 – Star plank x 30 sec/side, rest 1 min x 4 sets
done
B – Frog pumps 3 sets of 50, rest 90 sec
done