ENDURANCE | WEEK 46 | 11/10/2019
STREET PARKING 5K PROGRAM WEEK: 5 RUN: 3 (Time)
**There should be at least 1 day between run sessions.
4 MILES AT EASY PACE
REST 5 MIN
3 ROUNDS
RUN 150 M - SPRINT
REST AND RECOVERY COMPLETELY BETWEEN SPRINTS
TOTAL: 6400 METERS (PLUS 450)
SCORE: TOTAL TIME FOR 4 MILES ONLY. DON'T MESS UP 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!
Row Version:
8000 Meters at an Easy Pace
Rest 5 Min
3 Rounds:
250 Meter Sprint
Recover completely and rest as needed between sprints.
Total: 8750 Meters
Score: Time for 8k row only. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.
Bike Version:
(This version is LONG and BRUTAL btw)
450 Cal Men / 330 Cal Women - Easy Pace
Rest 5 Min
3 Rounds:
1 Min SPRINT
Recover completely and rest as needed between sprints.
Score: Time for 450/330 Cal ONLY. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.