ENDURANCE | Week 26

This particular workout is from the Street Parking + Aerobic Capacity 5K Program. To see the full (3 day per week) program - check out the Extra Programs section here on Members Only!

STREET PARKING 5K PROGRAM WEEK: 2 RUN: 1 (Time)

You should have at least 1 day between run sessions.

Run Version:
2 ROUNDS
RUN 500 M - MODERATE
REST 2 MIN
RUN 400 M - FAST
REST 2 MIN
RUN 300 M - FASTER
REST 2 MIN
RUN 200 M - FASTEST
REST 2 MIN

Total: 2800 M

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.

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EACH ONE AFTER THAT GETS FASTER, LESS COMFORTABLE, LESS SUSTAINABLE

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.

Row Version:
2 Rounds
Row 600 M - Moderate
Rest 2 Min
Row 500 M - Fast
Rest 2 Min
Row 400 M - Faster
Rest 2 Min
Row 300 M - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

Bike Version:
2 Rounds
Bike 50 Cal Men/40 Cal Women - Moderate
Rest 2 Min
Bike 40 Cal Men/30 Cal Women- Fast
Rest 2 Min
Bike 30 Cal Men/20 Cal Women - Faster
Rest 2 Min
Bike 20 Cal Men/10 Cal Women - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.