Street Parking Endurance is posted once a week, on Sunday.  This exact workout is Workout 2 (Week: 1 Run: 2) in the Street Parking + Aerobic Capacity 5k program 

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

Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN.  GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70%  SUSTAINABLE AND VERY COMFORTABLE
SPRINT =ALL OUT
WALK= DON'T STOP - WALK

SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score.  Hit those SPRINTS hard!  Try to have them all be the same time.  Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces.  It's not perfect - but it works.

For this workout -

1000 M - 5 Min

100 M Sprint - 15 - 20 seconds

Then just walk that distance back to the start.

Metcon (Time)

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Metcon (Time)

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
 Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.