ENDURANCE | WEEK 42 | 10/13/2019
STREET PARKING 5K PROGRAM WEEK: 5 RUN: 1 (Time)
**There should be at least 1 day between run sessions.
RUN 2000 M- MODERATE
REST 6 MIN
ONE ROUND
RUN 200 M- MODERATE
100 M RECOVERY WALK
RUN 400 M - FAST
100 M RECOVERY WALK
RUN 300 M - FAST (FASTER THAN THE 400)
TOTAL: 3100 M
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
RECOVERY WALK = WALK AT A PACE YOU NEED TO WALK TO RECOVER
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
SCORE: RECORD TOTAL TIME - DO NOT MESS UP PACES FOR BETTER SCORE. NOTE 2000M TIME IN COMMENTS
GOAL: PRE-FATIGUE IN THE 2000 METER RUN AND THEN TEACHING YOUR BODY HOW TO FIND A HARD FINISH!
Run Option: No Measured Distance
Run 10 Min Moderate
Rest 6 Min
ONE ROUND
Run 1 Min Moderate
1 Min Walk
Run 2 Min FAST
1 Min Walk
Run 1:30 FAST
Measure total distance if possible.
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.
Row Option:
Row 2500 Meters Moderate
Rest 6 Min
ONE ROUND
Row 250 Meters Moderate
1 Min Slow Row
Row 500 Meters FAST
1 Min Slow Row
Row 400 Meters FAST
Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.
Bike Option:
Bike 150 Cal Men/100 Cal Women Moderate
Rest 6 Min
ONE ROUND
Bike 15 Cal Men/ 11 Cal Women Moderate
1 Min Slow Bike
Bike 30 Cal Bike Men / 22 Cal Bike Women FAST
1 Min Slow Bike
Bike 24 Cal Men / 15 Cal Women FAST
Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.