ENDURANCE | WEEK 44 | 10/27/2019

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)

**There should be at least 1 day between run sessions.
RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE

TOTAL: 4800 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.
GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!

Run Workout (No Measure):
Run 16 Min Easy Pace
No Rest
Run 8 Min Moderate Pace

Score: Total Distance if you can measure on a watch etc.
Goal: Easy pace should be comfortable - moderate pace should be faster than that.

This workout teaches us to pace early (not peacock) and finish strong.

ROW VERSION

Row Workout:
Row 4000 Meters Easy
No Rest
Row 2000 Meters Moderate

Total: 6000 Meters

Score: Total time for 2000 Meters Only
Goal: Easy pace should be comfortable - moderate pace should be harder than that.

Rough Estimate on Time Goal:
4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min

This workout teaches us to pace early (not peacock) and finish strong.

BIKE VERSION

Bike Workout:
Bike 16 Min Easy Pace
No Rest
Bike 8 Min Moderate Pace

Score: Total Calories or distance depending on the bike.
Goal: Easy pace should be comfortable - moderate pace should be harder than that.

Rough Estimate on Calorie goal:
260+ Men
210+ Women

This workout teaches us to pace early (not peacock) and finish strong.