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.