ENDURANCE | WEEK 21 | 05/17/2020
Run Version
STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2
**Should be at least one day between run sessions
RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN
STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS
NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.
Total: 3400m
MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT
WALK = DON'T STOP - WALK
SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.
**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!
If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces. It's not perfect - but it works.
For this workout -
1000 M - 5 Min
100 M Sprint - 15 - 20 seconds
Then just walk that distance back to the start.
Row Version
Row 1000 Meters - Moderate
Rest 3 Min
Row 1000 Meters - Easy
Rest 3 Min
Row 1000 Meters - Moderate
Rest 3 Min
Straight into:
4 Rounds
Row 150 Meters - Sprint
Row 150 Meters - SLOOOW
Score: Total Time
Goal: Don't mess up the paces to get a better score.
Bike Version
Bike 60 Cal Men / 45 Cal Women - Moderate
Rest 3 Min
Bike 60 Cal Men / 45 Cal Women - Easy
Rest 3 Min
Bike 60 Cal Men / 45 Cal Women - Moderate
Rest 3 Min
Straight into:
4 Rounds
SPRINT 10 Cal Men / 7 Cal Women
Then
10 Cal Men / 7 Cal Women - SLOOOW
Score: Total Time
Goal: Don't mess up the paces to get a better score.