ENDURANCE | WEEK 32 | 08/04/2019

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 2 (Time)

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

2 ROUNDS

RUN 1000 M - MODERATE
REST 3 MIN
RUN 400 M - FAST
REST 3 MIN
RUN 600 M - FAST
REST 5 MIN

Total: 4000 M

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

SCORE: TOTAL TIME (including rest)
GOAL: Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

Run Version: (No Measure)

2 Rounds

Run 6 Min - Moderate
Rest 3 Min
Run 90 Sec - FAST
Rest 3 Min
Run 3:00 Min - FAST
Rest 5 Min

Total Time (Including Rest): 38:00 (doesn't include 5 min at the end of second round)

Goal: Keep those paces. Second round is close to same distance as first.
Score: If you can wear a watch or something to measure total distance.

Row Version

2 Rounds

Row 1250 M - Moderate
Rest 3 Min
Row 500 M - FAST
Rest 3 Min
Row 750 M - FAST
Rest 5 Min

Total Distance: 3650 M

Goal: Keep those paces. Second round is close to same time as first.
Score: Total Time - Including Rest

Bike Version

2 Rounds

Bike 60 Cal - Moderate
Rest 3 Min
Bike 25 Cal - FAST
Rest 3 Min
Bike 40 Cal - FAST
Rest 5 Min

Total Cal: 250 (ouch)

Didn't give cals for men and women this time - you've got this ladies.

Goal: Keep those paces. Second round is close to same time as first.
Score: Total Time (Including Rest)