THIS particular workout is from the Street Parking + Aerobic Capacity 5K Program - which can be found in Members Only. That program is 3 days per week and is meant to prepare you to run a 5k for time/a race!

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

**You should have at least 1 day between run sessions.

Run Version
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG
RUN 100 M - FAST
REST 2 MIN

Total: 3800 M

MODERATE= 65-70% EFFORT. SLIGHTLY UNCOMFORTABLE BUT SUSTAINABLE.

RECOVERY JOG= NOT A WALK BUT A SLOW RECOVERY PACE

FAST= 80% EFFORT. UNCOMFORTABLE.

REST= REST

SCORE: TOTAL TIME (including rest)
GOAL: As always - do not mess up paces to improve score. Aim to push the 100 meter runs. Go SLOW on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.

Row Version
2 Rounds

Row 250 M - Moderate
Row 125 M - Recovery
Row 500 M - Moderate
Row 250 M - Recovery
Row 750 M - Moderate
Row 375 M - Recovery
Row 150 M - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Time Including the 2 Min Rest
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

Bike Version
2 Rounds
Bike 1 Min - Moderate
Bike 1 Min - Recovery
Bike 2 Min - Moderate
Bike 2 Min - Recovery
Bike 3 Min - Moderate
Bike 3 Min - Recovery
Bike 45 Seconds - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Calories
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!