ENDURANCE | WEEK 38 | 09/15/2019

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 1200 M - EASY
REST 2 MIN
RUN 1200 M - MODERATE
REST 2 MIN
RUN 1200 M - EASY
REST 2 MIN

STRAIGHT INTO

6 ROUNDS
SPRINT 100 M
REST 30 SECONDS

Total: 4200 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
SPRINT = ALL OUT!

SCORE = TOTAL TIME (including rest)
GOAL = Keep the EASY sections EASY. MODERATE 1200 should be faster than other 2. Push pace on the sprints but aim to make all of them the same pace.

Running - No Measured Distance

Run 8 Min - EASY
Rest 2 Min
Run. 6 Min - MODERATE
Rest 2 Min
Run 8 Min - EASY
Rest 2 Min

Then go straight into:

6 Rounds
20 Seconds Sprint
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: If you can wear an Apple Watch or something with GPS you can measure your total distance!

ROW VERSION

Row Version

1500 Meter Row - EASY
Rest 2 Min
1500 Meter Row - MODERATE
Rest 2 Min
1500 Meter Row - EASY
Rest 2 Min

Then go straight into:

6 Rounds
150 Meter Row - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!

BIKE VERSION

Bike Version

90 Calories Men / 66 Calories Women - EASY
Rest 2 Min
90 Calories Men / 66 Calories Women - MODERATE
Rest 2 Min
90 Calories Men / 66 Calories Women - EASY
Rest 2 Min

Then go straight into:

6 Rounds
8 Calories Men / 5 Calories Women - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!