Yancy Camp Workout 82

15min tempo run
400m x 8 w/60sec recovery
10min tempo pace run.
*I’d like for the 400m pace to be slightly faster than your mile race pace. Example – a person with a 6min mile time would shoot for 85-88sec range. Change direction on the track every other interval.
*Start the 400m x 8 right after completing the 15min tempo & start the 10min tempo right after completing last 400m (no 60sec recovery following 8th 400m).
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

2nd phase (to be completed immediately after finishing 1st phase:
Pull-ups x 10, hang until forced to drop
Farmer’s walk x 60sec
Pull-ups x 8, hang until forced to drop
Farmer’s walk x 60sec
Continue repeating but drop pull-ups to 6/4/2 for remaining sets.
*Asst pull-ups or lat pulldowns can replace pull-ups if needed.