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.