For TimeMetcon
Savage Run Rampage
Monostructural
Solo
Workout Details
For Time
For Time:
2.4 kmRun
↳ 1.5 miles
Original WOD
For Time: 1.5 Mile Run
Coaching Tips
Strategy
- 1Run at a steady pace, aiming for your 5K race pace or slightly faster.
- 2Break the distance down mentally into smaller segments to maintain focus.
- 3Focus on keeping your breathing steady and rhythmic throughout the run.
- 4Stay relaxed in the upper body to conserve energy for your legs.
- 5Avoid starting too fast; find a comfortable pace and maintain it.
Safety Considerations
Technical Focus
Ensure proper running form to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5-10 Jog - 2 min(Begin with an easy jog to prepare your body for the run.)
Mobility Work:
- 10 per leg Leg Swings (Forward and Back)(Focus on hip mobility.)
- 15 Ankle Bounces(Active ankle movements to prepare for impact.)
- 8 per side Dynamic Side Lunges(Get your adductors activated.)
Activation:
2 rounds- 30 sec High Knees(Engage your hip flexors.)
- 30 sec Butt Kickers(Warm up the hamstrings and glutes.)
Scaling Options
Intermediate
Run at a moderate pace, consider walking parts if necessary.
- 1
run
Run shorter distance (1 mile)
Scaled
For those who cannot run the full distance, alternative options available.
- 1
run
Walk 1.5 miles or use a treadmill at a comfortable pace.