ENDURANCE | Week 25

This particular workout (the running version) is from the Street Parking + Aerobic Capacity 5K Program that you can find on the Members Only website.  These workouts were created by well known Endurance athlete and coach Chris Hinshaw!

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 3 (Time)

You should have at least 1 day between run sessions if possible

RUN
2 MILES - EASY
REST 3 MIN

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 training stimulus.

Row Version
4K Row - Easy

Rest 3 min

2 Rounds
Sprint 75 Meters
Rest and Recover as Needed

2 Rounds
Sprint 100 Meters
Rest and Recover as Needed

Score: 4K Row Time

Goal:  Actually row at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Bike Version
225 Cal Men / 165 Cal Women - Easy

Rest 3 min

2 Rounds
Sprint 8 Cal Men / 6 Cal Women
Rest and Recover as Needed

2 Rounds
Sprint 10 Cal Men / 8 Cal Women
Rest and Recover as Needed

Score: 225 / 165 Cal Bike Time
Goal:  Actually bike at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.