Sub 20 5K - Week 1: August 8-14, 2016

Starting is always the toughest part. Unless you have tons of torque. I kill myself.

In this first week of training my focus is just getting the lower body use to running again. This will be the case for the next few weeks as well.


I started with a 100 double-armed kettle bell swing workout. This is a bare minimum workout that involves four sets of 25 reps with a 53lb kettlebell. Great for the entire posterior chain.

Immediately after, I went for my first run. 2 miles in zone 2 for 24:31. The Garmin is predicting my 5k race time at about 24:45. I’d bet that’s right, especially since the run felt terrible. It always feels awful for the first few runs when getting back into it, but luckily getting to the point where it feels good again comes quickly.


Spin workout. Man these are tough.


25 minute Zone 2 run with a 5 minute warm-up and 5 minute cool-down. 2.78 miles total in 35 minutes.

I’m really hoping to eventually knock out a 5k in the 25 minute work period. So how did I do here?


3.91 mile trail run in 44:36. 5 minute warm-up and a 39:36 minute run in HR zone 2. I got back to the trail head a few minutes early and had to go to the restroom so I decided to cut the run a bit short.

HR Zone 2: