Friday 18.09.2026
Updated: 2 hours ago
Fitness:
Week 1/4 of our 5k Run progressions:
*Can be modified if unable to run.
A. Threshold: 3 x 6 min, 90 sec easy jog between.
'Comfortably hard' — could get out a short sentence, not a conversation. Rep 3 should feel the same as rep 1, not harder. 7/10 RPE
- 2 min rest -
4 x 400m Run (OT3M)
*Rest between
*Run as fast as you're able, but something you can sustain across the 5 sets.
*If you're looking to add in one more session a week to try and drive your result a little more, add a 30 min Zone 2 run in (a pace you could talk at)
Performance:
See Fitness
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us. If you wish to view our competitors' programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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