ENDURANCE | WEEK 20 | 05/10/2020
WARM UP
Running Warm Up
WORKOUT
STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)
RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST
Total: 2400m
MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
SCORE = TOTAL TIME
GOAL = Don't worry as much about total time. Try to match all 200 meter FAST times. Do not mess up paces to improve score.
Run Version
Run 4 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 3 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 2 Min Moderate
Rest 45 Seconds
Run 1 Min - Fast
Score = Total Distance if you are able to measure.
Goal = Go HARD on those 1 min intervals!
Row Version
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast
Score = Total Time
Goal = Don't worry so much about time that you mess up the paces!
Bike Version
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Score = Total Time
Goal = Don't worry so much about time that you mess up the paces!