ENDURANCE | WEEK 49 | 11/29/2020
This workout is from the Street Parking + Aerobic Capacity 5k Program that can be found under Extra Programs.
Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
Run Version
STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)
**There should be at least 1 day between run sessions.
RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE
TOTAL: 4800 M
EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.
GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!
Run Workout (No Measure):
Run 16 Min - Easy Pace
No Rest
Run 8 Min - Moderate Pace
Score: Total Distance if you can measure on a watch etc.
Goal: Easy pace should be comfortable. Moderate pace should be faster than that.
This workout teaches us to pace early (not peacock) and finish strong.
Row Version
Row 4000 Meters - Easy Pace
No Rest
Row 2000 Meters - Moderate Pace
Total: 6000 Meters
Score: Total time for 2000 Meters Only
Goal: Easy pace should be comfortable. Moderate pace should be harder than that.
Rough Estimate on Time Goal:
4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min
This workout teaches us to pace early (not peacock) and finish strong.
Bike Version
Bike 16 Min - Easy Pace
No Rest
Bike 8 Min - Moderate Pace
Score: Total Calories or distance depending on the bike.
Goal: Easy pace should be comfortable. Moderate pace should be harder than that.
Rough Estimate on Calorie goal:
260+ Men
210+ Women
This workout teaches us to pace early (not peacock) and finish strong.