ENDURANCE | WEEK 31 | 07/25/2021
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.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
Run 1000 Meters
Rest 3 Min
Then
10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk
Then
Rest 3 Min
Then
Run 1000 Meters
Score is your slowest 1000 meter time. (They should be close to the same!)
COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
You should be going straight from the walk into the jog. No rest during that 10 round part.
Run Version - No Measured Distance
Run 5 Min (0:00-5:00)
Rest 3 Min (5:00-8:00)
Then
10 Rounds (8:00-26:20)
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk
Then
Rest 3 Min (26:20-29:20)
Then
Run 5 Min (29:20-34:20)
Score is distance on the second 5 min run if you can measure it
COACHES NOTES
5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
You should be going straight from the walk into the jog. No rest during that 10 round part.
Row Version:
Row 1000 Meters
Rest 3 Min
Then
10 Rounds
100 Meter EASY Row
150 Meter SPRINT Row
30 Seconds Rest
Then
Rest 3 Min
Then
Row 1000 Meters
Score is your slowest 1000 meter time. (They should be close to the same!)
COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
Bike Version:
Bike 75 Cal (Men) / 55 Cal (Women)
Rest 3 Min
Then
10 Rounds
5 Cal Bike EASY
8 Cal (Men) / 6 Cal (Women) Bike SPRINT
30 Seconds Rest
Then
Rest 3 Min
Then
Bike 75 Cal (Men) / 55 Cal (Women)
Score is your slowest 75/55 cal time. (They should be close to the same!)
COACHES NOTES
75/55 Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!