Posts tagged Endurance
ENDURANCE | WEEK 38
 
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!

 
ENDURANCE | WEEK 37
 
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!

 
ENDURANCE | WEEK 36
 
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.

 
ENDURANCE | WEEK 35
 
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

 
ENDURANCE | WEEK 34
 
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.

 
ENDURANCE | WEEK 33
 
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.

 
ENDURANCE | WEEK 32
 

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 2 (Time)

**You should have at least 1 day between run sessions.

2 ROUNDS


RUN 1000 M - MODERATE
REST 3 MIN
RUN 400 M - FAST
REST 3 MIN
RUN 600 M - FAST
REST 5 MIN

Total: 4000 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

Run Version: (No Measure)

2 Rounds


Run 6 Min - Moderate
Rest 3 Min
Run 90 Sec - FAST
Rest 3 Min
Run 3:00 Min - FAST
Rest 5 Min

Total Time (Including Rest): 38:00 (doesn't include 5 min at the end of second round)

Goal: Keep those paces. Second round is close to same distance as first.
Score: If you can wear a watch or something to measure total distance.

Row Version

2 Rounds


Row 1250 M - Moderate
Rest 3 Min
Row 500 M - FAST
Rest 3 Min
Row 750 M - FAST
Rest 5 Min

Total Distance: 3650 M

Goal: Keep those paces. Second round is close to same time as first.
Score: Total Time - Including Rest

Bike Version

2 Rounds

Bike 60 Cal - Moderate
Rest 3 Min
Bike 25 Cal - FAST
Rest 3 Min
Bike 40 Cal - FAST
Rest 5 Min

Total Cal: 250 (ouch)

Didn't give cals for men and women this time - you've got this ladies.

Goal: Keep those paces. Second round is close to same time as first.

Score: Total Time (Including Rest)

 
ENDURANCE | WEEK 31
 

RUN VERSION

4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.


It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!


ROW VERSION

4 Rounds

Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace! Instructions are same as for the run.


BIKE VERSION

4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!Instructions are same as the run, except measure calories instead of distance.

 
ENDURANCE | WEEK 30
 

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!
Goal: Go HARD!

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

 
ENDURANCE | WEEK 29
 

Run Version
Moderate Pace Run
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min Walk
Rest 3 Min
Moderate Pace Run
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min walk you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Row Version

Moderate Pace Row
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Row
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min SLOW pace.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Bike Version

Moderate Pace Bike
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Bike
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

 
ENDURANCE | WEEK 28
 

We take a break from our regularly scheduled Endurance workouts to bring you this special edition! We recently hit 15k members and as a tradition we have celebrated 5K and 10K by doing a 5K and 10K.

Now - 15K is a LOT - so PLEASE pick something that is appropriate for you - or mix and match things - or spread this out over a few days if you want.

Do NOT do ALL of the listed options here - pick ONE!!!

15k Run

Max Effort 15k Run

For the LOVE - if you haven't been running - do NOT just go out and do this. If you want to help us celebrate - we are TOTALLY fine with you doing a 5k or 10k as well! Heck - you could even just run a single mile and we will take it!!

You can break it up over several days - or do it as a team as well!

Also - if you have a bike, rower, or both available see below for more options.

Rower Only Option:
15K Row

OuchSame advice as for the 15k Run. DO NOT do this if you haven't been putting in a lot of time on the rower lately! You can choose a 5k or 10k as well!

You can break it up over several days - or do it as a team as well!

Bike Option Only
900 Calorie Bike Men
600 Calorie Bike Women

Say WHAT now?

This is just crazy. So just break it up or do it as a team or take a few days - heck all week if you need to.

Score: Total TimeThis is going to take well over an hour - which is a long time on the bike.

Same advice as with the other 2 - lower it to 300/200 - or - 600/400. Or do it as a team - or break it up into like 150 cals per day for a few days.

Do NOT try to do this straight if you haven't at least been doing the bike endurance workouts every week.

Combo Option!!
Combine elements of 2 or more of the above however you want!

Something that Julian and Miranda did for the 10k was took turns doing 1k Run then 1k row for 5 rounds each.

Feel free to do something like that!

Score: Total Time

(Just list how you did it in comments)Again -this can be as a team. This can be drastically shortened. This can be over several days!

Anything you do to help us celebrate our 15k members!

 
ENDURANCE | Week 27

THIS particular workout is from the Street Parking + Aerobic Capacity 5K Program - which can be found in Members Only. That program is 3 days per week and is meant to prepare you to run a 5k for time/a race!

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

**You should have at least 1 day between run sessions.

Run Version
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG
RUN 100 M - FAST
REST 2 MIN

Total: 3800 M

MODERATE= 65-70% EFFORT. SLIGHTLY UNCOMFORTABLE BUT SUSTAINABLE.

RECOVERY JOG= NOT A WALK BUT A SLOW RECOVERY PACE

FAST= 80% EFFORT. UNCOMFORTABLE.

REST= REST

SCORE: TOTAL TIME (including rest)
GOAL: As always - do not mess up paces to improve score. Aim to push the 100 meter runs. Go SLOW on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.

Row Version
2 Rounds

Row 250 M - Moderate
Row 125 M - Recovery
Row 500 M - Moderate
Row 250 M - Recovery
Row 750 M - Moderate
Row 375 M - Recovery
Row 150 M - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Time Including the 2 Min Rest
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

Bike Version
2 Rounds
Bike 1 Min - Moderate
Bike 1 Min - Recovery
Bike 2 Min - Moderate
Bike 2 Min - Recovery
Bike 3 Min - Moderate
Bike 3 Min - Recovery
Bike 45 Seconds - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Calories
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

ENDURANCE | Week 26

This particular workout is from the Street Parking + Aerobic Capacity 5K Program. To see the full (3 day per week) program - check out the Extra Programs section here on Members Only!

STREET PARKING 5K PROGRAM WEEK: 2 RUN: 1 (Time)

You should have at least 1 day between run sessions.

Run Version:
2 ROUNDS
RUN 500 M - MODERATE
REST 2 MIN
RUN 400 M - FAST
REST 2 MIN
RUN 300 M - FASTER
REST 2 MIN
RUN 200 M - FASTEST
REST 2 MIN

Total: 2800 M

When it says to go FASTER for each one - that means the speed of your actual PACE (how quickly you are moving) get's faster. Not just the time of each distance. So push the PACE faster on each one.

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EACH ONE AFTER THAT GETS FASTER, LESS COMFORTABLE, LESS SUSTAINABLE

SCORE: Total Time (including rest)
Goal: As always - it's not about your score - it's about holding proper pace. Work to have Round 2 paces match Round 1 paces.

Row Version:
2 Rounds
Row 600 M - Moderate
Rest 2 Min
Row 500 M - Fast
Rest 2 Min
Row 400 M - Faster
Rest 2 Min
Row 300 M - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

Bike Version:
2 Rounds

Bike 50 Cal Men/40 Cal Women - Moderate
Rest 2 Min
Bike 40 Cal Men/30 Cal Women- Fast
Rest 2 Min
Bike 30 Cal Men/20 Cal Women - Faster
Rest 2 Min
Bike 20 Cal Men/10 Cal Women - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

ENDURANCE | Week 25

This particular workout (the running version) is from the Street Parking + Aerobic Capacity 5K Program that you can find on the Members Only website.  These workouts were created by well known Endurance athlete and coach Chris Hinshaw!

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 3 (Time)

You should have at least 1 day between run sessions if possible

RUN
2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 40 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

2 ROUNDS
SPRINT 60 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

SCORE: 2 MILE TIME
GOAL: Don't go fast.

Ha ha.  This is meant to just get you running EASY for 2 miles straight.  Keep the same pace throughout.  A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.

Row Version
4K Row - Easy

Rest 3 min

2 Rounds
Sprint 75 Meters
Rest and Recover as Needed

2 Rounds
Sprint 100 Meters
Rest and Recover as Needed

Score: 4K Row Time

Goal:  Actually row at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Bike Version
225 Cal Men / 165 Cal Women - Easy

Rest 3 min

2 Rounds
Sprint 8 Cal Men / 6 Cal Women
Rest and Recover as Needed

2 Rounds
Sprint 10 Cal Men / 8 Cal Women
Rest and Recover as Needed

Score: 225 / 165 Cal Bike Time
Goal:  Actually bike at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

ENDURANCE | Week 24

Street Parking Endurance is posted once a week, on Sunday.  This exact workout is Workout 2 (Week: 1 Run: 2) in the Street Parking + Aerobic Capacity 5k program 

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2 (Time)

Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN.  GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70%  SUSTAINABLE AND VERY COMFORTABLE
SPRINT =ALL OUT
WALK= DON'T STOP - WALK

SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score.  Hit those SPRINTS hard!  Try to have them all be the same time.  Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces.  It's not perfect - but it works.

For this workout -

1000 M - 5 Min

100 M Sprint - 15 - 20 seconds

Then just walk that distance back to the start.

Metcon (Time)

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Metcon (Time)

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
 Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

ENDURANCE | Week 23

Hey guys!  This workout is the first workout in the Street Parking + Aerobic Capacity 5k Program.  If you want to see the full thing with 3days a week of run workouts - check out Extra Programs section.

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST

Total: 2400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

SCORE= TOTAL TIME
GOAL=  Don't worry as much about total time.  Try to match all 200 meter FAST times.  Do not mess up paces to improve score.

Row Option:
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

Row Option
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

ENDURANCE | Week 21

Street Parking Endurance is posted once a week, on Sunday.  This workout is great for those looking to build a bigger engine by adding in extra work on the bike, rower, or running.  Add this in wherever makes sense for your schedule.

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014.  It is brutal if you do the 10 rounds.  I suggest most of you stick to the 5 rounds  unless you are used to that volume of running!!

Metcon (Time)

Run Version
5 x 800
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace

RX + = 10 Rounds (Same work to rest / same pacing)So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800.  If you have a 6 min mile PR pace you will shoot for 3:00-3:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Row Version
4 x 1000
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your 2k PR pace

RX + = 8 Rounds (Same work to rest / same pacing)So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15  per 1000.  If you have a 10 min 2k PR pace you will shoot for 5:00-5:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each

RX + = 10 Rounds (Same work to rest / same pacing)DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

ENDURANCE | Week 22

Metcon (Distance)

Run Version
3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

Metcon (Distance)

Row Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Metcon (Calories)

Bike Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace calories need to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

ENDURANCE | Week 20

Metcon (Distance)

Run Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Distance)

Row Version


3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Calories)

Bike Version


3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

ENDURANCE | Week 19

Metcon (Distance)

Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!

If that is too hard to calculate - don't even worry.  Just put total distance and note you didn't separate it in the comments.If you  don't have a way to measure total distance - don't even worry about it!  Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Distance)

Row Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Calories)

Bike Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!