ENDURANCE | Week 23

Hey guys!  This workout is the first workout in the Street Parking + Aerobic Capacity 5k Program.  If you want to see the full thing with 3days a week of run workouts - check out Extra Programs section.

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)

RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST

Total: 2400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

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.

Row Option:
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

Row Option
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!