CrossFit Gantry LIC 5K Training Plan 2019
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Week 104/2904/3005/0105/0205/0305/0405/05
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CrossFit

Tabata Run *
8x :20 on/ :10 rest

6 x 400 M w/ 2 min restCrossFit Off

15 mins Flexibility/ Recovery work
CrossFit
CLOSED7 x 400 M w/ 2 min rest
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Week 205/0605/0705/0805/0905/1005/1105/12
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Off

15 mins Flexibility/ Recovery work
CrossFit

Tabata Run *
8x :20 on/ :10 rest
CrossFit8 x 400 M w/2 min restOff

15 mins Flexibility/ Recovery work
Crossfit
running WOD
4 x 800 M
w/ 3 min rest
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Week 305/1305/1405/1505/1605/1705/1805/19
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CrossFitOff

15 mins Flexibility/ Recovery work
CrossFit

Tabata Run *
8x :20 on/ :10 rest
5 x 800 M w/ 3 mins restCrossFitOff

15 mins Flexibility/ Recovery work
6 x 800 M w/ 3 mins rest
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Week 405/2005/2105/2205/2305/2405/2505/26
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CrossFit3 x 1 mile w/ 5 min restCrossFit running WODOff

Flexibility/ Recovery work
CrossFit

Tabata Run *
8x :20 on/ :10 rest
CrossfitOff

15 mins Flexibility/ Recovery work
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Week 505/2705/2805/2905/3005/3106/01
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Memorial Day
Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Off

15 mins Flexibility/ Recovery work
Crossfit

Tabata Run *
8x :20 on/ :10 rest
1.5 mile easy runOff

15 mins Flexibility/ Recovery work
5K Waterfront Race
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SPECIAL INSTRUCTIONS:
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*All intervals are to be performed at your desired 5k Race Pace.
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*Perform the Tabata Interval on a treadmill @ 5k pace and incline of 5. If you do not have access to a treadmill, perform outside. Run as far as you can in the :20 interval
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