The program is designed so that anyone can follow - using percentage of 100% effort and RPE (rate of perceived exertion) paces. In each workout - each interval will list what % effort it should be for YOU and how it should FEEL. Don’t get too hung up on it being perfect and trust that following how you FEEL can be extremely effective - especially for someone who doesn’t have a ton of experience with this type of training.

Before there was Street Parking, and before there was Aerobic Capacity - there was Miranda the competitive athlete and her running coach - Chris Hinshaw, 1987 second place Iron Man finisher and endurance coach extraordinaire.

Twice a week Miranda trained with Coach Hinshaw at a track in San Jose, CA to prepare for the CrossFit Games competition. He has since become very respected in the competitive community as the man who has helped all of these strong and skilled athletes develop a better “aerobic capacity.”

Since Chris has created his own programming for athletes to follow Aerobic Capacity - and of course Miranda wanted to create something special for people trying to get and stay as fit as possible - who don’t have hours a day or a ton of equipment to make it happen.

The two have remained close and wanted to come together to bring the Street Parking Community the expert coaching of Coach Hinshaw, with the quick and effective Street Parking workouts for the ULTIMATE but oh so simple Street Parking + Aerobic Capacity 5k Program.

Both Miranda and Chris know the WRONG thing to do when training for any endurance event is to JUST go out and run. There needs to be a plan to improve across different areas of your running ability. That is why there are 3 focused running sessions per week: SPEED, THRESHOLD, and ENDURANCE.

And here we are.

The two have remained close and wanted to come together to bring the Street Parking Community the expert coaching of Coach Hinshaw, with the quick and effective Street Parking workouts for the ULTIMATE but oh so simple Street Parking + Aerobic Capacity 5k Program.

Both Miranda and Chris know the WRONG thing to do when training for any endurance event is to JUST go out and run. There needs to be a plan to improve across different areas of your running ability. That is why there are 3 focused running sessions per week: SPEED, THRESHOLD, and ENDURANCE.

The program is designed so that anyone can follow - using percentage of 100% effort and RPE (rate of perceived exertion) paces. In each workout - each interval will list what % effort it should be for YOU and how it should FEEL. Don’t get too hung up on it being perfect and trust that following how you FEEL can be extremely effective - especially for someone who doesn’t have a ton of experience with this type of training.

It’s also a mistake to not strengthen the body as a whole and increase power, explosiveness, strength, range of motion, and muscular endurance in workouts OUTSIDE of just running. That is why this program ALSO includes 2 days of the regular Street Parking Program + 1 day per week of Butts and Guts (weak glutes, hamstrings, and core are some of the major contributors to many running related injuries and improper running form).

Of course, the program wouldn’t be complete without RECOVERY - so we have included suggestions for the best SP Maintenance videos to throw in on your rest day.

It’s all here. Run at a track. Measure a 200, 400, and 800 meter distance in your neighborhood. Or jump on your treadmill. It’s time to improve that 5k!!

BEFORE WE GET INTO THE WORKOUTS - HERE ARE A FEW INSTRUCTIONS:

• Follow the pacing guidelines. The paces are there for a REASON. Sprinting every interval will NOT improve your time more than doing the workouts as they are written.

• Don’t shorten or lengthen the rest. The rest intervals are important. Some are short. Others are longer. All of them have a purpose specific to the workout. Wear a watch.

• If you haven’t been running AT ALL - diving into this might be a LOT. We suggest you start with 3-4 weeks of doing the regular Street Parking Endurance Accessory Workouts that are programmed weekly. You may even need to cut these in ½ at first. Build some stamina and muscular endurance to prevent overuse injury or just straight up burn out.

• If you are wrecked from the week of training - take out the Sprint portion of the Saturday workouts. They are there to help you build speed when you are fatigued - but that only works if you are ACTUALLY able to sprint. More important to keep consistency with the program than wear yourself out.

• Follow the instructions for how to choose the appropriate Street Parking workouts. Do not go ALL OUT on the Moderate Intensity day. If your focus is truly on the run training - you need to be fine not burning yourself out with the regular programming. DO go all out on the high intensity day though.

• Don’t skip the Butt and Guts programming. These workouts are programmed weekly here. If you come across one that you are unable to do, based on equipment or movements, you may scroll back and find one from the past.

• RECOVER. You absolutely MUST take one full rest day per week with some stretching and mobilizing. We highly recommend the Street Parking Maintenance videos listed in the program as part of your recovery plan.

• EAT! If you haven’t been running a lot - these workouts are going to be a bit of a shock to the system. Don’t be surprised if you are super hungry. Eat enough, but have a plan if your goal is to lose weight. The extra hunger might lead to bad decisions - so plan your eating to make sure you are eating ENOUGH but that it’s quality food. (May we suggest a Street Parking Nutrition Template???)

• Stick with the program - but don’t be too rigid. Your kid might get sick on one of your run days. ou might end up at a hotel with no working treadmill. You might mess up this schedule during the 8 weeks. RELAX. If you miss a workout - adjust. Either make it up on the next scheduled run day, replace one of the Street Parking workouts with it, or just straight up skip it and move on. You’ll be fine.

HOW TO FIND YOUR PACE

You will see the following paces listed on the running workouts. Follow them as closely as possible. Don’t be surprised if you aren’t sure how to find your pacing when you first begin the program. Part of what we are trying to learn is what is sustainable for us and what isn’t. This information is critical on race day!

Here is a bit more information to help you understand how it should feel:

EASY: 60-70%  - SUSTAINABLE AND VERY COMFORTABLE

• You feel like you could hold this pace for a very long time. You could easily hold a conversation here.

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

• You could definitely still hold this pace for quite a long time, but it wouldn’t be as fun.  It would be difficult to hold a conversation outside of a few words here and there at this pace.

FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

• You aren’t talking much to anyone at this pace. You are definitely able to hold it for the distance you need to hold it for, but it’s uncomfortable for sure.

FASTER: 90-95%  UNCOMFORTABLE BORDERING ON UNSUSTAINABLE

• This pace is very uncomfortable and although you know you will make it for the distance - you aren’t sure you want to. You will need some time to recover.

FASTEST: 95-100% EXTREMELY UNCOMFORTABLE AND UNSUSTAINABLE

• The absolute fastest you think you can hold for this distance. Extremely uncomfortable and hard to recover from.

SPRINT

• ALL OUT.  Burn it down!

WALK

• Walk. As slow as you need to in order to recover, but don’t stop moving.

JOG

• This is NOT a walk. You must at least attempt to shuffle your feet. Don’t stop moving.

REST

• Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

HOW TO CHOOSE THE RIGHT STREET PARKING WORKOUTS

You will see 3 days with Street Parking workouts listed and the types of workouts you should look out for on those days. Here is a bit more info to help you pick the right workouts, while still keeping up with the most current SP workouts:

—MODERATE INTENSITY STREET PARKING WORKOUT

Pick a workout that is not too heavy - mostly lightweight or bodyweight.

• Pick a workout that is steady moving and not interval based. Find a workout with a goal time of 12-20 min with no rest interval built in. An EMOM that you are able to adjust reps to something that won’t be a struggle to maintain. A 12-20 Min AMRAP.

• Hit this workout at 80% intensity. You shouldn’t have to lay down when it’s over. You should be able to answer simple questions and be able to speak.

• Allow yourself to be OK lowering the intensity for this workout.

• Maybe even do a SHIFT workout. ALL of these are perfect for this day.

• Movements that are great for this day (not the only movements - but some good suggestions):

  • Burpees

  • Push Ups

  • Sit Ups

  • Pull Ups or Rows

  • KB Swings

  • Wall Balls

  • Air Squats

  • Rowing / Biking

  • Anything with your Sandbag

  • Dumbbell Snatch

  • Step Ups

  • Mountain Climbers

  • Push Press / Jerk

  • Toes to Bar

  • Devil Press

  • Lunges

  • Wall Walks or Inchworms

—HIGH INTENSITY STREET PARKING WORKOUT

This workout should be the most taxing Street Parking workout you do each week.

• Pick a workout with work/rest intervals. Like 4 x 3 min AMRAP with 2 Min Rest between AMRAPS. These workouts intend for you to go all out for each 3 min interval.

• EMOMs that might be hard for you to maintain.

• Workouts with a weight that is heavier than normal.

• Workouts with more explosive movements.

• Workouts with no rest intervals but have a goal time of 10 min or less.

• Oly or Power workouts are another option - or this day would be the day to add them in before your regular workout.

• Movements that are great to look for on this day (of course may be mixed in with movements not on the list as well):

  • Deadlifts

  • Power Cleans

  • Box Jumps

  • Jump Overs

  • Clean and Jerks

  • Thrusters

  • Back Squats

  • Front Squats

Street Parking Butts and Guts is a program designed quite honestly for injury prevention. Many injuries - especially in runners - come from a weak core or weak glutes and hamstrings. Working these in will also improve your run form AND provide you with more strength and explosiveness to finish the race strong - or get up hills and pass people more effectively. Follow the weekly Butts and Guts workouts, or scroll back to any past Sunday and find one that works for your equipment.

When we add in a bunch of running - we are asking for tight hips, hamstrings, worn out legs, and calves - the list goes on. Being tight in these areas can lead to improper positioning when we run, which ultimately makes us less efficient and more prone to injury. Use the following Street Parking Maintenance Sessions on your rest day to help you recover!

WEEK 1: 5.7 MILES TOTAL

3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS + 1 STREET PARKING BUTTS AND GUTS + 1 REST / MAINTENANCE DAY

RUN (Speed)

• Run 800 Meters - Moderate

  —Rest 45 Seconds

• Run 200 Meters - Fast

  —Rest 2 Minutes

• Run 600 Meters - Moderate

  —Rest 45 Seconds

• Run 200 Meters - Fast

  —Rest 2 Minutes

• Run 400 Meters - Moderate

  —Rest 45 Seconds

• Run 200 Meters - Fast

Total Distance = 2400 Meters

Score: Total Time

—GOAL

Don't worry as much about total time. Try to match all 200 meter FAST times. Do not mess up paces to improve score.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA, not sprint type intervals.) A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

RUN (THRESHOLD)

• Run 1000 Meters - Moderate

  —Rest 3 Minutes

• Run 1000 Meters - Easy

  —Rest 2 Minutes

• Run 1000 Meters - Moderate

  —Rest 3 Minutes

• Straight Into:

  • 4 Rounds:

    • 100 Meter Sprint

    • 100 Meter Walk

      *No rest between rounds. Go right from the walk into the next sprint.

Total Distance: 3400 Meters

Score: Total Time

—GOAL

Don’t mess up paces to get a better score. Hit those sprints hard! Try to have them all be the same time. Learn how to sprint and recovery to sprint again when you. are already fatigued.

*This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

RUN (ENDURANCE)

• 2 Miles - EASY

  —Rest 3 Minutes

• 2 Rounds:

  • Sprint 40 Meters

    —Full Rest and Recovery Between Sprints

• 2 Rounds:

  • Sprint 60 Meters

    —Full Rest and Recovery Between Sprints

Score: 2 Mile Time

—GOAL

Don’t go fast. Ha Ha. This is meant to just get you running easy for 2 Miles straight. Keep the same pace throughout. A pace that is easy and super sustainable. Going all out is not part of the program and will actually throw you off for the intended stimulus.

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

RUN (SPEED)

2 Rounds:

• Run 500 Meters - Moderate

  —Rest 2 Minutes

• Run 400 Meters - Fast

  —Rest 2 Minutes

• Run 300 Meters - Faster

  —Rest 2 Minutes

• Run 200 Meters - Fastest

  —Rest 2 Minutes

Total Distance: 2800 Meters

When it says to go FASTER for each one - that means the speed of your actual PACE (how quickly you are moving) get's faster. Not just the time of each distance. So push the PACE faster on each one.

Score: Total Time (including rest)

—GOAL

As always, it’s not about your score, it’s about holding proper pace. Work to have Round 2 paces match Round 1 paces.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

RUN (THRESHOLD)

2 Rounds

• Run 200 Meters - Moderate

• Jog 100 Meters - Recovery Jog

• Run 400 Meters - Moderate

• Jog 200 Meters - Recovery Jog

• Run 600 Meters - Moderate

• Jog 300 Meters - Recovery Jog

• Run 100 Meters - Fast

  —Rest 2 Minutes

Total Distance: 3800 Meters

Score: Total Time (including rest)

—GOAL

As always, do not mess up paces to improve score. Aim to push 100 meter runs. Go slow on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

RUN 3 (THRESHOLD)

• 2 Miles at Easy Pace

  —Rest 3 Minutes

• 2 Rounds:

  • Sprint 60 Meters

    —Rest as needed to full recovery

• 2 Rounds:

  • Sprint 80 Meters

    —Rest as needed to full recovery

Score: 2 Mile Time

—GOAL

Don't go fast. Ha ha. This is meant to just get you running EASY for 2 miles straight. Keep the same pace throughout. A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

Run (Speed)

• Run 200 Meters - Fast

  —75 Second Rest

• Run 200 Meters - Fast

  —75 Second Rest

• Run 600 Meters - Moderate

  —No Rest

• Run 200 Meters - Fast

  —75 Second Rest

• Run 600 Meters - Moderate

  —No Rest

• Run 200 Meters - Fast

  —75 Second Rest

• Run 400 Meters - Moderate

  —No Rest

• Run 200 Meters - Fast

Total Distance: 2600 M

Score: Total Time (including rest)

—GOAL

This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

Run (Threshold)

2 Rounds

• Run 1000 Meters - Moderate

  —Rest 3 Minutes

• Run 400 Meters - Fast

  —Rest 3 Minutes

• Run 600 Meters - Fast

  —Rest 5 Minutes

Total Distance: 4000 Meters

Score: Total Time (including rest)

—GOAL

Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

Run (Endurance)

• 3 Mile Run - Moderate

  —Every 3 minutes during the run do a 15-second acceleration.

Moderate = 75-80% - Sustainable/slightly uncomfortable 15 second acceleration = pick up the speed for 15 seconds.

Score: Total Time (Do not go harder than MODERATE to get a better score)

—GOAL

Learning how to push the pace a few times throughout a steady state run - maybe even picture PASSING someone!

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

Run (Speed)

• Run 300 Meters - Fast

  —1 Minute Rest

• Run 400 Meters - Moderate/Fast

  —2 Minute Rest

• Run 500 Meters - Moderate/Fast

  —2 Minute Rest

• Run 600 Meters - Moderate

  —2 Minute Rest

• Run 500 Meters - Moderate/Fast

  —2 Minute Rest

• Run 400 Meters - Moderate/Fast

  —2 Minute Rest

• Run 300 Meters - Fast

Total Distance: 3000 Meters

Score = Total Time (including rest)

—GOAL

Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

Run (Threshold)

• Run 1200 Meters - Easy

  —Rest 2 Minutes

• Run 1200 Meters - Moderate

  —Rest 2 Minutes

• Run 1200 Meters - Easy

  —Rest 2 Minutes

  Straight Into

  • 6 Rounds

    • Sprint 100 Meters

      —Rest 30 Seconds

Total Distance: 4200 Meters

Score = Total Time (including rest)

—GOAL

Keep the EASY sections EASY. MODERATE 1200 should be faster than the other 2. Push the pace on the sprints but aim to make all of them the same pace.

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

RUN (Endurance)

• Run 2 Miles - Easy

  —Rest 3 Minutes

• 2 Rounds

  • Sprint 80 Meters

    —Full Recovery

• 2 Rounds

  • Sprint 100 Meters

    —Full Recovery

• 2 Rounds

  • Sprint 200 Meters

    —Full Recovery

Score: Total Time for 2 Miles Only

—GOAL

Each of the sprint distances will be slower in pace because the distances are longer. But they should be 90% effort for THOSE distances. Rest as needed to go 90% again for each.

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

Run (Speed)

• Run 2000 Meters - Moderate

  —Rest 6 Minutes

• 1 Round

  • Run 200 Meters - Moderate

  • 100 Meter Recovery Walk

  • Run 400 Meters - Fast

  • 100 Meter Recovery Walk

  • Run 300 Meters - Fast (Faster than the 400)

Moderate = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

Recovery Walk = WALK AT A PACE YOU NEED TO WALK TO RECOVER

Fast = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

Total Distance: 3100 Meters

Score: Record total time - do not mess up paces for a better score. Note 2000M time in comments.

—GOAL

Pre-fatigue in the 2000 meter run and then teaching your body how to find a hard finish.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

RUN (Threshold)

• Run 3200 Meters - Easy

  —No Rest

• Run 1600 Meters - Moderate

Total Distance: 4800 Meters

Score: Time for the whole thing. Don’t mess up paces! Put time for the final 1600 meters in comments.

—GOAL

Learning to pace and not come out hot. Finishing strong!

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

RUN (ENDURANCE)

• 4 Miles as Easy Pace

  —Rest 5 Min

• 3 Rounds:

  • Run 150 Meters - SPRINT

    —Rest & Recover Completely Between Sprints

Total Distance: 6400 Meters (Plus 450)

Score: Total time for 4 miles only. Don’t mess up the easy pace to get a better score.

—GOAL

Walk if you need to but try your best not to. You’ve got this. Keep a super chill pace.

If this distance is already a stretch for you, or if you really pushed the rest of your training this week- skip the sprints!

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

Run (Speed)

6 Rounds

• Run 200 Meters - Easy

• Run 300 Meters - Fast

• Run 200 Meters - Faster

  —Rest 90 Seconds Between Rounds

Total Distance: 4200 Meters

Score: Total time including rest. Don’t mess up paces to get a better score.

—GOAL

Each round should be roughly the same time. Learn how to find these paces.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

Run (Threshold)

4 Rounds

• Run 300 Meters - Moderate

• Run 100 Meters - Fast

  —After All 4 Rounds, Rest 4 Minutes

Then:

• Run 300 Meters - Easy

• Run 300 Meters - Moderate

  —Rest 2 Minutes

• Run 200 Meters - Moderate

• Run 200 Meters - Fast

  Rest 1 Minute

• Run 100 Meters - Fast

• Run 100 Meters - Sprint

Total Distance: 2800 Meters

Score: Total Time. Do not mess up paces trying to get a better score.

—Goal

Play around with pacing and see how you recover. It is important to learn where your boundaries are. Then, of course, finish strong!

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

Run (Endurance)

• Run 3 Miles - Easy

  *EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE

Total Distance: 4800 Meters

Score: Total Time. Keep it easy!

—GOAL

Same comfortable pace the whole time. Just another chance to get the body used to being on the feet for this long.

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

Run (Speed)

• Run 200 Meters - Fast

  —Rest 1 Minute

• Run 200 Meters - Fast

  —Rest 1 Minute

• Run 400 Meters - Moderate

  —Rest 1 Minute

• Run 200 Meters - Moderate/Fast

  —Rest 1 Minute

• Run 200 Meters - Moderate/Fast

  —Rest 1 Minute

• Run 400 Meters - Moderate

  —Rest 1 Minute

• Run 200 Meters - Fast

  —Rest 1 Minute

• Run 200 Meters - Fast

Total Distance: 2000 Meters

Score: Total time including rest. Do not mess up paces to get a better score.

—Goal

Each 200 should be faster than the one before it. Both 400’s are moderate.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

Run (Threshold)

• Run 1200 Meters - Moderate

  —Rest 4 Minutes

• Run 200 Meters - Sprint

  —Rest 2 Minutes

• Run 1000 Meters - Moderate/Fast

  —Rest 3 Minutes

• 5 Rounds:

  • Run 100 Meters - Sprint

  • 30 Second Walk

• After Final 30 Second Walk:

  • Run 800 Meters - Moderate

Total Distance: 3900 Meters

Score: Total time including rest. Don’t mess up paces to get a better score.

—Goal

The “pace” (not the time it takes to complete but the general pace) of the 800 should be the same as the 1200 and 1000 from before all the sprinting.

This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move a heavier load or a lot of explosive movement. See the above write up for more info.

Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also have a powerful sprint.

Run (Endurance)

• Run 2 Miles - Easy

  *EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE

Total Distance: 3200 Meters

Score: Total Time. Keep it easy!

—GOAL

Get some time on your feet but taper down a bit.

BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:

• HIPS

• SCIATICA/PIRIFORMIS

• HAMSTRINGS

RUN (SPEED)

1 Rounds

• Run 200 Meters - Fast

  —Rest 2 Minutes

• Run 200 Meters - Fast

  —Rest 2 Minutes

• Run 400 Meters - Moderate/Fast

  —Rest 2 Minutes

• Run 800 Meters - Moderate

  —Rest 2 Minutes

• Run 400 Meters - Easy

  —Rest 2 Minutes

• Run 200 Meters - Fast

  —Rest 2 Minutes

• Run 200 Meters - Fast

Total Distance: 2400 Meters

Score: Total Time

—Goal

Do NOT shorten rest or mess up paces to get a better score. This is to teach us how to find and hold our paces - use a short recovery window but keep moving, and then pick it back up again.

Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals). A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See the above write up for more info.

RUN (Threshold)

• Run 1600 Meters - Easy

  —Rest 2 Minutes then,

• 4 Rounds

  • Sprint 200 Meters

    —Rest 2 Minutes

Score: Total time for 1600 Meters (1 Mile) only.

—Goal

Take it easy. We are tapering down for your run!

This session should be at 2-3 days before your race.

If you are feeling good and want to do a regular Street Parking Workout - hit another moderate intensity day. Nothing too explosive or heavy. No sprint type intervals. Also - do this workout if your race is on SUNDAY and you have been following this program Mon - Sun each week.

If your race is on SATURDAY and this workout falls on Thursday - you may also choose to use it as an additional rest day before the race.

This is the day before RACE DAY!!! Make sure you MOVE by doing some stretching and maintenance, maybe something to get a little warm and sweaty but definitely nothing that will make you sore or is taxing.

Eat good food. Hydrate. Get good sleep!

RUN 5k

ALRIGHT - IT’S TIME!

Get a good breakfast, get a good warm up, go out there and have a blast!

If you aren’t signed up for an official 5k but are just testing on your own - that’s great too! Let us know how you did!

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