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!