Fitness Goals + Plan


I’m working on two fitness goals:

  1. Run a sub-20 minute 5k.
  2. Achieve the initial goal of the Kettlebell Simple & Sinister program: 10 x 10 one-handed swings in 5 minutes, followed by 10 x Turkish get-ups in 10 minutes, both with a 32kg kettlebell.


Achieving these will be (hopefully) accomplished with simple weekly programming:

  • 1 x 45min easy run
  • 1 x 45min hill run
  • 1 x 45min fartlek run
  • 1 x 90min trail run, intensity depends on the day
  • 4 x KB simple practice, increasing weight when ready


Because running fast is fun! And having a solid body with tons of energy that is ready for anything physical and fun is wonderful too!

I love to go play outside, especially with others. Run. Hike. Ride bikes. Paddleboard. Kayak. Whatever. This minimal program makes all of this possible. A trip to the mountains to run up and down them a few times? Yes please! I’m ready.

Justin Langhorst @justajot