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Women’s Workout: Cycle 7, Week 1, Day 2

This cycle of the Women's Workout focuses on preparing for a 5K run. This is an intermediate program for those who wish to complete a race at the end of the cycle with a time between 20 - 26 minutes.

Mindith Rahmat

Written by Last updated on Nov 22, 2021

This cycle of the Women’s Workout focuses on preparing for a goal of completing a 5K run. Combine these workouts with the Bodyweight Workouts to complement your crosstraining program. Please make sure you incorporate a warm up and mobility work to this program.

This is an intermediate program for those who wish to complete a 5K at the end of the cycle with a time between 20-26 minutes.

Week 1, Day 2

A.

Run 5 Mile Fartlek

Fartlek translates into “speed play” in Swedish. It is a training method that blends interval training. These run to rest intervals can be based on how you feel in the run. Use these sessions to experiment with your pace.

B.

Bodyweight Workout

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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