ENDURANCE | WEEK 36 | 09/01/2019
STREET PARKING 5K PROGRAM WEEK: 4 RUN: 1 (Time)
**There should be at least 1 day between run sessions.
RUN 300 M - FAST
1 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 600 M - MODERATE
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 300 M - FAST
Total: 3000 M
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
MODERATE/FAST = 80% (BETWEEN MODERATE AND FAST)
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
SCORE = TOTAL TIME (including rest)
GOAL = Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!
The total DISTANCE in this workout is short - but the speed and intensity should be kept HIGH!
Remember - endurance isn't just about LONG - but also being able to sprint when needed and build up that threshold.
Push the paces!
Row Version:
ROW 500 METERS -MODERATE/FAST
2 MIN REST
ROW 600 METERS - MODERATE/FAST
2 MIN REST
ROW 700 METERS - MODERATE/FAST
2 MIN REST
ROW 800 METERS - MODERATE
2 MIN REST
ROW 700 METERS - MODERATE/FAST
2 MIN REST
ROW 600 METERS - MODERATE/FAST
2 MIN REST
ROW 500 METERS - FAST
TOTAL METERS: 4400
SCORE = TOTAL TIME
GOAL: Go hard on the FAST paces and pretty hard on the others. On the 800 keep a steady pace.
You should need the rest.
Score: Total Time INCLUDING all of the rest. Do not mess up your paces to get a better time.
Bike Version
Bike 2 Min -MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 5 Min - MODERATE
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 2 Min - FAST
Total BIKE time: 23 Min
Total time INCLUDING rest: 35 Min
SCORE = Calories
GOAL: Go hard on the FAST paces and pretty hard on the others. Keep the 5 min section at a steady pace!
You should need the rest.
Score: Total Calories at the end. Do not mess up your paces to get a better time.