ENDURANCE | WEEK 41 | 10/06/2019
Run Version
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest
Run Pacing:
Hard pace: The pace you would use to run an all out MILE.
Mod pace: Uncomfortable but sustainable.
So for the HARD - run as if you are trying to run your fastest mile.
For the Moderate - run a sustainable/slightly uncomfortable pace.
If you're unable to measure the distance perfectly - you can still do this workout and see great benefit!
Row Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest
Row Pacing Template:
Hard pace: Pace you would choose if you were doing a hard 2k.
Mod pace: Uncomfortable but sustainable.
So for the HARD - row as if you are trying to hit your PR 2k row.
For the Moderate - row a pace that is 5-15 sec per 500 m slower than your 2k PR pace.
Bike Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest
Bike Pacing Template:
Hard Pace: Go as if you are trying to hit 100 cal for time
Moderate Pace: Sustainable but slightly uncomfortable pace.