RUN VERSION

Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple!  As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple.  As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

BIKE VERSION

Bike Version:
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!

RUN VERSION

Run Version:
4 Rounds
Run 1000 Meters at Moderate/Fast Pace
Rest 60 Seconds
Run 400 Meters at a Fast Pace
Rest 2 Min
Jog 200 Meters
30 Seconds Rest

If you don't have a way to get exact measurements:

4 Rounds
Run 5 Min at Moderate/Fast Pace
Rest 60 Seconds
Run 90 Seconds at Fast Pace
Rest 2 Min
Jog 1 Min
Rest 30 Seconds

Mixing endurance with the longer part in with speed for the second part and active recovery with the jog portion.

Moderate Fast = could keep going at that pace, not comfortable though and probably only last a min or so more at this pace.

Fast = not 100% but uncomfortable and not sustainable
Jog= jog

ROW VERSION

Row Version:

4 Rounds
Row 1250 Meters at Moderate/Fast Pace
Rest 60 Seconds
Row 500 Meters at a Fast Pace
Rest 2 Min
Row 250 Meters
30 Seconds Rest

BIKE VERSION

Bike Version:

Men:
4 Rounds
Bike 60 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 30 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

Women:
4 Rounds
Bike 50 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 20 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

RUN VERSION

Running Version:

6 Min Run
3 Min Rest
5 Min Run
2:30 Rest
4 Min Run
2 Min Rest
3 Min Run
1:30 Rest
2 Min Run
1 Min Rest
1 Min Run
:30 Rest

Score is total distance!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

ROW VERSION

Rowing Version:

6 Min Row
3 Min Rest
5 Min Row
2:30 Rest
4 Min Row
2 Min Rest
3 Min Row
1:30 Rest
2 Min Row
1 Min Rest
1 Min Row
:30 Rest

Score is total distance!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

BIKE VERSION

Bike Version:

6 Min Bike
3 Min Rest
5 Min Bike
2:30 Rest
4 Min Bike
2 Min Rest
3 Min Bike
1:30 Rest
2 Min Bike
1 Min Rest
1 Min Bike
:30 Rest

Score is total calories!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

RUN VERSION

Run Version (Measured Distance)
1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all runs but the last 100 meters of each run should be a sprint!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

Put down total distance if you are able to measure through a gps watch or something.

ROW VERSION

Row Version

1200 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1200 Meter Row
Rest 20 Min
250 Meter Row

Pace should be similar for all rows but the last 100 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

RUN VERSION

Running Version (you have marked distances)

7 Rounds
Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.

Running Version (not sure on distances)

7 Rounds
Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

ROW VERSION

Rowing Version:

7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds.

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version:

7 Rounds
15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women - HARD
10 Cal Men / 7 Cal Women - Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor.

Hard is hard but not 100% since you get no rest after!

RUN VERSION

Run Version:

5 Rounds
Run 200 Meters
Jog 200 Meters
Run 600 Meters

Rest 3 Min between rounds

Goal: Same time for all 5 rounds.

The goal here is to learn pacing, but also to push at the end of the 600s.

Do not come out too hot.

The jog pace should be a JOG that is definitely noticeably slower than the run pace.

Scale number of rounds if necessary.

Run Version (no way to measure):

5 Rounds
Run 1 Min
Jog 1 Min
Run 3 Min

Rest 3 Min between rounds

Goal: Same distance for all 5 rounds (if you can measure with a watch or something as you go)

The goal here is to learn pacing, but also to push at the end of the 3 Min intervals.

Do not come out too hot.

The jog pace should be a JOG that is definitely noticeably slower than the run pace.

Scale number of rounds if necessary.

ROW VERSION

Row Version:

5 Rounds
Row 250 Meters Moderate/Hard
Chill Row 250 Meters
Row 500 Meters Moderate/Hard

Rest 3 Min between rounds

Goal: Same time for all 5 rounds.

The goal here is to learn pacing, but also to push at the end of the 500s.

Do not come out too hot.

The chill pace should be CHILL and definitely noticeably slower than the Moderate/Hard pace.

Scale number of rounds if necessary.

BIKE VERSION

Bike Version:

5 Rounds
15 Cal Bike (Men) / 10 Cal Bike (Women) Moderate Hard
15 Cal Bike (Men) / 10 Cal Bike (Women) - CHILL PACE
45 Cal Bike (Men) / 30 Cal Bike (Women) Moderate Hard

Rest 3 Min Between Rounds

Goal: Same time for all 5 rounds

Do not come out too hot! Chill pace should be noticeably slower than moderate hard pace.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 3 (Time)

**There should be at least 1 day between run sessions.

4 MILES AT EASY PACE
REST 5 MIN

3 ROUNDS
RUN 150 M - SPRINT
REST AND RECOVERY COMPLETELY BETWEEN SPRINTS

TOTAL: 6400 METERS (PLUS 450)
SCORE: TOTAL TIME FOR 4 MILES ONLY. DON'T MESS UP EASY PACE TO GET A BETTER SCORE.
GOAL: WALK IF YOU NEED TO BUT TRY YOUR BEST NOT TO. YOU'VE GOT THIS. KEEP A SUPER CHILL PACE.

**If this distance is already a stretch for you, or if you really pushed the rest of your training this week- skip the sprints!

ROW VERSION

Row Version:
8000 Meters at an Easy Pace

Rest 5 Min

3 Rounds:
250 Meter Sprint

Recover completely and rest as needed between sprints.

Total: 8750 Meters
Score: Time for 8k row only. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.

BIKE VERSION

Bike Version:
(This version is LONG and BRUTAL btw)

450 Cal Men / 330 Cal Women - Easy Pace

Rest 5 Min

3 Rounds:
1 Min SPRINT

Recover completely and rest as needed between sprints.

Score: Time for 450/330 Cal ONLY. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.

RUN VERSION

Run Version:

3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200

Rest 3 Min between rounds

The RUN should be HARD

The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Run Version (no measured distance):

3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds

Rest 3 Min between rounds

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!

Try to keep all 3 rounds the same distance if you are able to measure.

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

ROW VERSION

Row Version:

3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m

Rest 3 Min between rounds

The ROW should be HARD

The SLOW ROW needs to be smooth but recovery!

Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.

BIKE VERSION

Bike Version

3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)

Rest 3 Min between rounds

HARD should be HARD
CHILL is CHILL, but no stopping.

Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

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 Workout:
Row 4000 Meters Easy
No Rest
Row 2000 Meters Moderate

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 Workout:
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.

RUN VERSION

Run Version:

10 Rounds
Run 200 Moderate Pace
Run 200 - SPRINT
Rest 1 Min

Score is total time, but goal is for every round to be consistent.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!

Run Version (no measured distance):

10 Rounds
Run 1 Min - Moderate
Run 45 Seconds - Sprint
Rest 1 Min

Score is total time, but goal is for every round to be consistent.

**You can also run "Out" for one minute and then just sprint back so you don't have to measure the 45 seconds portion.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!

ROW VERSION

Row Version:

10 Rounds
Row 250 Moderate Pace
Row 250 - SPRINT
Rest 1 Min

Score is total time, but goal is for every round to be consistent.

Pace for moderate is sustainable - roughly your 2k pace. Sprint means SPRINT! Go 95% effort!

BIKE VERSION

Bike Version:

Men:
10 Rounds
15 Cal Moderate
15 Cal SPRINT
Rest 1 Min

Women:
10 Rounds
10 Cal Moderate
10 Cal SPRINT
Rest 1 Min

Score is total time but goal is for every round to be roughly the same.

Moderate pace should take roughly a minute - sprint is SPRINT as FAST AS YOU CAN!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 1 (Time)
**There should be at least 1 day between run sessions.
RUN 2000 M- MODERATE
REST 6 MIN

ONE ROUND
RUN 200 M- MODERATE
100 M RECOVERY WALK
RUN 400 M - FAST
100 M RECOVERY WALK
RUN 300 M - FAST (FASTER THAN THE 400)

TOTAL: 3100 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
RECOVERY WALK = WALK AT A PACE YOU NEED TO WALK TO RECOVER
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

SCORE: RECORD TOTAL TIME - DO NOT MESS UP PACES FOR BETTER SCORE. NOTE 2000M TIME IN COMMENTS

GOAL: PRE-FATIGUE IN THE 2000 METER RUN AND THEN TEACHING YOUR BODY HOW TO FIND A HARD FINISH!

Run Option: No Measured Distance
Run 10 Min Moderate
Rest 6 Min

ONE ROUND
Run 1 Min Moderate
1 Min Walk
Run 2 Min FAST
1 Min Walk
Run 1:30 FAST

Measure total distance if possible.
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

ROW VERSION

Row Option:
Row 2500 Meters Moderate
Rest 6 Min

ONE ROUND
Row 250 Meters Moderate
1 Min Slow Row
Row 500 Meters FAST
1 Min Slow Row
Row 400 Meters FAST

Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

BIKE VERSION

Bike Option:
Bike 150 Cal Men/100 Cal Women Moderate
Rest 6 Min

ONE ROUND
Bike 15 Cal Men/ 11 Cal Women Moderate
1 Min Slow Bike
Bike 30 Cal Bike Men / 22 Cal Bike Women FAST
1 Min Slow Bike
Bike 24 Cal Men / 15 Cal Women FAST

Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

RUN VERSION

Run Version

5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Run Pacing:
Hard pace: The pace you would use to run an all out MILE.
Mod pace: Uncomfortable but sustainable.

So for the HARD - run as if you are trying to run your fastest mile.
For the Moderate - run a sustainable/slightly uncomfortable pace.

If you're unable to measure the distance perfectly - you can still do this workout and see great benefit!

ROW VERSION

Row Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Row Pacing Template:
Hard pace: Pace you would choose if you were doing a hard 2k.
Mod pace: Uncomfortable but sustainable.

So for the HARD - row as if you are trying to hit your PR 2k row.
For the Moderate - row a pace that is 5-15 sec per 500 m slower than your 2k PR pace.

BIKE VERSION

Bike Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Bike Pacing Template:
Hard Pace: Go as if you are trying to hit 100 cal for time
Moderate Pace: Sustainable but slightly uncomfortable pace.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 3 (Time)
**There should be at least 1 day between run sessions.

RUN 2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 80 M
FULL RECOVERY

2 ROUNDS
SPRINT 100
FULL RECOVERY

2 ROUNDS
SPRINT 200
FULL RECOVERY

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT!

SCORE: Total Time for 2 Miles Only
GOAL: Each of the sprint distances will be slower in pace because the distances are longer. But they should be 90% effort for THOSE distances. Rest as needed to go 90% again for each.

Run Workout: No measured Distance
Run 18 Min - Easy
Rest 3 Min

Then

2 Rounds
Sprint 15 Seconds
Full Recovery

Then

2 Rounds
Sprint 20 Seconds
Full Recovery

Then

2 Rounds
Sprint 45 Seconds
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: If you can measure distance for the 15 min run
Goal: Close to 2 Miles +

ROW VERSION

Row Workout:
Row 2000 Meters - Easy
Rest 3 Min

Then

2 Rounds
Row Sprint 100 Meters
Full Recovery

Then

2 Rounds
Row Sprint 130 Meters
Full Recovery

Then

2 Rounds
Row Sprint 250 Meters
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 2k only - do NOT go hard to get a better score.
Goal: Keep the pace!

BIKE VERSION

Bike Workout:
Bike 120 Cals (Men) / 88 Cals Women - Easy
Rest 3 Min

Then

2 Rounds
15 Seconds All Out
Full Recovery

Then

2 Rounds
20 Seconds All Out
Full Recovery

Then

2 Rounds
45 Seconds All Out
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 120/88 Cals ONLY - do NOT go hard to get a better score.
Goal: Keep the pace!

RUN VERSION

5k Run (Time)

Max Effort 5k Run
5 Kilometers is 3.2 miles!

If you are new to the program - don't worry about going fast - just get it done - even if you have to walk sometimes! That's ok!

ROW VERSION

5k Row (Time)

Max Effort 5k Row
Get it! Record your score!

BIKE VERSION

Metcon (Calories)

20 Min Max Cal Bike

Yep.

Good goal?
Women - 200 cals
Men - 300 Cals

Try to keep a steady pace throughout instead of using a bunch of mini sprints to up your cals!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 1200 M - EASY
REST 2 MIN
RUN 1200 M - MODERATE
REST 2 MIN
RUN 1200 M - EASY
REST 2 MIN

STRAIGHT INTO

6 ROUNDS
SPRINT 100 M
REST 30 SECONDS

Total: 4200 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
SPRINT = ALL OUT!

SCORE = TOTAL TIME (including rest)
GOAL = Keep the EASY sections EASY. MODERATE 1200 should be faster than other 2. Push pace on the sprints but aim to make all of them the same pace.

Running - No Measured Distance

Run 8 Min - EASY
Rest 2 Min
Run. 6 Min - MODERATE
Rest 2 Min
Run 8 Min - EASY
Rest 2 Min

Then go straight into:

6 Rounds
20 Seconds Sprint
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: If you can wear an Apple Watch or something with GPS you can measure your total distance!

ROW VERSION

Row Version

1500 Meter Row - EASY
Rest 2 Min
1500 Meter Row - MODERATE
Rest 2 Min
1500 Meter Row - EASY
Rest 2 Min

Then go straight into:

6 Rounds
150 Meter Row - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!

BIKE VERSION

Bike Version

90 Calories Men / 66 Calories Women - EASY
Rest 2 Min
90 Calories Men / 66 Calories Women - MODERATE
Rest 2 Min
90 Calories Men / 66 Calories Women - EASY
Rest 2 Min

Then go straight into:

6 Rounds
8 Calories Men / 5 Calories Women - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!

RUN VERSION

Run Version

Run 800m
Rest 1 Min
Run 600m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 400m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 300m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 200m
Rest 30 Sec
SLOW 200m Jog

800 M Pace - moderate but sustainable
600, 400, 300, 200 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (shuffle)

There is NO rest between the 200 M Jog and the next 800 each time! Go right into it!!


Run Version (no measured distance)

Run 4 Min
Rest 1 Min
Run Hard 3 Min
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:30
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:00
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 1:30
Rest 30 Sec
SLOW Jog 1 Min

4 Min Pace - moderate but sustainable

3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort

1 Min Pace - SLOOW Jog (recovery)

If you are able to wear a GPS watch or something to track total distance - that is what you can enter for your score!There is no rest between the slow jog min and the next 4 min interval. Go right into it!

ROW VERSION

Row Version

Row 1000m
Rest 1 Min
Row 750m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
R0w 500m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 375m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 250m
Rest 30 Sec
SLOW 250m Row

1000 M Pace - moderate but sustainable
750, 500, 375, 250 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (recovery)

There is no rest between the slow 250 and the next 1000 meters. Go right into it!

BIKE VERSION

Bike Version

For Calories

Bike 4 Min
Rest 1 Min
Bike Hard 3 Min
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:30
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:00
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 1:30
Rest 30 Sec
SLOW Bike 1 Min

4 Min Pace - moderate but sustainable
3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort
1 Min Pace - SLOOW (recovery)

There is no rest between the slow bike min and the next 4 min interval. Go right into it!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 1 (Time)

**There should be at least 1 day between run sessions.

RUN 300 M - FAST
1 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 600 M - MODERATE
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 300 M - FAST

Total: 3000 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
MODERATE/FAST = 80% (BETWEEN MODERATE AND FAST)
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

SCORE = TOTAL TIME (including rest)
GOAL = Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!

The total DISTANCE in this workout is short - but the speed and intensity should be kept HIGH!

Remember - endurance isn't just about LONG - but also being able to sprint when needed and build up that threshold.

Push the paces!

ROW VERSION

Row Version:

ROW 500 METERS -MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 800 METERS - MODERATE
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 500 METERS - FAST

TOTAL METERS: 4400

SCORE = TOTAL TIME
GOAL: Go hard on the FAST paces and pretty hard on the others. On the 800 keep a steady pace.

You should need the rest.

Score: Total Time INCLUDING all of the rest. Do not mess up your paces to get a better time.

BIKE VERSION

Bike Version

Bike 2 Min -MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 5 Min - MODERATE
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 2 Min - FAST

Total BIKE time: 23 Min

Total time INCLUDING rest: 35 Min

SCORE = Calories
GOAL: Go hard on the FAST paces and pretty hard on the others. Keep the 5 min section at a steady pace!

You should need the rest.

Score: Total Calories at the end. Do not mess up your paces to get a better time.

RUN VERSION

Run Version:

Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 MetersThe first runs should all be hard, but consistent numbers.

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds
Run 3 Min
Rest 2 Min

3 Rounds
Run 2 Min
Rest 2 Min

3 Rounds
Run 90 Seconds
Rest 90 Seconds

3 Rounds
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

ROW VERSION

Row Version:

Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

BIKE VERSION

Bike Version

Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint 15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 3 (Time)

**There should be at least 1 day between run sessions.

3 MILE RUN - MODERATE

EVERY 3 MIN DURING RUN DO A 15 SECOND ACCELERATION.

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
15 SECOND ACCELERATION = PICK UP THE SPEED FOR 15 SECONDS

SCORE: TOTAL TIME (Do not go harder than MODERATE to get a better score)
GOAL: Learning how to push the pace a few times throughout a steady state run - maybe even picture PASSING someone!

Set a time or something that goes off every 3 min and push for 15 seconds before settling back into a pace.

If you are an experienced runner - up this to 5 miles!

ROW VERSION

Rowing Version

6,000 Meter Row - Moderate
Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state row.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you are an experienced rower you may take this up to 10,000 meters.

BIKE VERSION

Bike Version

300 Calories Men
or
200 Calories Women
- Moderate

Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state effort.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you want an extra challenge you may do max calories at a moderate pace in 25 min.

RUN VERSION

RUN VERSION

Run 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds

Run 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

ROW VERSION

ROW VERSION

Row 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds

Row 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

BIKE VERSION

BIKE VERSION

For total calories

Bike 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds

Bike 4 Min MODERATENo specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.