STREET PARKING 5K PROGRAM WEEK: 4 RUN: 3 (Time)
**There should be at least 1 day between run sessions.

RUN 2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 80 M
FULL RECOVERY

2 ROUNDS
SPRINT 100
FULL RECOVERY

2 ROUNDS
SPRINT 200
FULL RECOVERY

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT!

SCORE: Total Time for 2 Miles Only
GOAL: Each of the sprint distances will be slower in pace because the distances are longer. But they should be 90% effort for THOSE distances. Rest as needed to go 90% again for each.

Run Workout: No measured Distance
Run 18 Min - Easy
Rest 3 Min

Then

2 Rounds
Sprint 15 Seconds
Full Recovery

Then

2 Rounds
Sprint 20 Seconds
Full Recovery

Then

2 Rounds
Sprint 45 Seconds
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: If you can measure distance for the 15 min run
Goal: Close to 2 Miles +

Row Workout:
Row 2000 Meters - Easy
Rest 3 Min

Then

2 Rounds
Row Sprint 100 Meters
Full Recovery

Then

2 Rounds
Row Sprint 130 Meters
Full Recovery

Then

2 Rounds
Row Sprint 250 Meters
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 2k only - do NOT go hard to get a better score.
Goal: Keep the pace!

Bike Workout:
Bike 120 Cals (Men) / 88 Cals Women - Easy
Rest 3 Min

Then

2 Rounds
15 Seconds All Out
Full Recovery

Then

2 Rounds
20 Seconds All Out
Full Recovery

Then

2 Rounds
45 Seconds All Out
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 120/88 Cals ONLY - do NOT go hard to get a better score.
Goal: Keep the pace!