ENDURANCE | WEEK 20 | 05/09/2021
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.
This one is all about pre-fatigue and then some sprints! By the time you get to the sprints you will be a bit tired, but not too tired! Get after it!
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Run 600 Meters
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Run 400 Meters
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Run 300 Meters
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Run 200 Meters
Rest 2 Min (42-44)
Sprint 200 Meters
Rest 3 Min
Sprint 300 Meters
Rest 4 Min
Sprint 400 Meters
Score: Put your time for your final 400 Meter Run.
COACHES NOTES
The first runs should all be hard, but consistent numbers with the pace increasing slightly as the distance decreases
Last 3 sprints should be all out!
Run Version: (No distance)
3 Rounds (0-5, 5-10, 10-15)
Run 3 Min
Rest 2 Min
3 Rounds (15-19, 19-23, 23-27)
Run 2 Min
Rest 2 Min
3 Rounds (27-30, 30-33, 33-36)
Run 90 Seconds
Rest 90 Seconds
3 Rounds (36-38, 38-40, 40-42)
Run 1 Min
Rest 1 Min
Rest 2 Min (42-44)
Sprint 45 Seconds (44:00-44:45)
Rest 3 Min (44:45-47:45)
Sprint 1 Min (47:45-48:45)
Rest 4 Min (48:45-52:45)
Sprint 90 Seconds (52:45-54:15)
Score: Put total distance if you've got it.
The first runs should all be hard, but consistent numbers. Increase the pace as the time decreases.
Last 3 sprints should be all out!
Row Version:
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Row 750 Meters
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Row 500 Meters
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Row 375 Meters
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Row 250 Meters
Rest 2 Min (42-44)
Row Sprint 250 Meters
Rest 3 Min
Row Sprint 375 Meters
Rest 4 Min
Row Sprint 500 Meters
Score: Put time for final 500 Meter Sprint
COACHES NOTES
The rows should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.
Final 3 rows should be SPRINTS!
Bike Version:
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 33 Cal Women
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 22 Cal Women
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 15 Cal Women
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 11 Cal Women
Rest 2 Min (42-44)
Sprint 15 Cal Men / 11 Cal Women
Rest 3 Min
Sprint 23 Cal Men / 15 Cal Women
Rest 4 Min
Sprint 30 Cal Men / 22 Cal Women
Score: Time for Final 30/22 Cal Sprint!
COACHES NOTES
Each effort should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.
Final 3 should be SPRINTS!