ENDURANCE

Workout 1

Running Workout:
3 rounds: 1200m, 30sec rest, 400m, 3 min rest

Workout details: Run 1200m, rest 30 sec, run 400m,
Rest 3 min, repeat for 2 additional rounds

Workout pacing: The 400’s will be at your mile PR pace. YOu will pick the intensity of the 1200’s, however, the pace should be moderately aggressive (15-20sec/400m slower than 400m pace.)

Workout Focus: The core of the workout is the 1200’s. How fast can you consistently run all 3 of the 1200’s while hitting your 400m target pace

Workout 2

Row workout:
1000m, 1 min rest, 800m, rest 2 min
1000m, 1 min rest, 600m rest 2 min
1000m, 1 min rest, 400m, rest 2 min
1000m, 1 min rest, 200m, rest 2 min
Sprint the final 150m of every interval

Total: 6000m

Workout objective: Every interval end with a 150m sprint. As an example, the 1000’s are 850 plus 150m at max effort. The workout will help develop your ability to recruit fast twitch muscle fibers while fatigued.

Workout pacing: This workout has 2 paces. As noted, each interval ends with 150m at max effort. The other pace should be 10-15 sec/500m slower than your 2000m PR pace.

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