Yancy Camp Workout 581
I hope you enjoy this short pre-workout video. Shoot me a message or comment on our private Facebook group – Yancy Camp Athletes & Coaches if there’s any way I can help you or someone you’re trying to help. Much love – Yancy
Workout 581
I have a unique workout coming at you today my friends. This one is going to be much different than what you’re used to. It’s one that we’ll definitely be coming back to in the future. It tells us a lot about your current running ability and it’ll give a very clear benchmark to go off of for tracking running improvement progress. I know we have other running fitness tests, but I really like this test and I’m confident you’ll love/hate it as well. Make sure you keep track of all your data and total score. Let’s bookmark this one so you can easily find it in the future.
Phase 1:
Warm-up
ABCD running mechanics x 8min
Phase 2:
1000m run
Rest x 2min
Continue repeating this process for a total of 5 rounds (5000m covered – 2min rest between each 1000m run)
You score is the total time it takes you to complete all 5 1000m runs.
Just like with any running time trial/test/competition/race, pacing is very important if you want to have your best performance. If you go out and turn yourself inside out during the first 1000m, you’ll never recover and suffer greatly during the last 4. You want to hit these with a strong pace but you need to manage your effort so you can continue coming back and hitting a strong pace for every run. In the perfect world, we would hit even splits (meaning you time would be the same for all 5 runs). You can complete this on a 400m track (recommended) or you can complete it inside on a treadmill. If inside, I want you going with 0% incline.
*Make sure you document your total time to complete all 5 runs. This is your score for this test. Your rest time does not count toward your score. If you have a heart rate monitor, I also want you documenting what your average heart rate was from the entire workout (this will include your rest time.
Short and simple for Workout 581. It’s an important one though my friends. It doesn’t matter what OCR distance you’re focused on this year, this is an important one for you.
Enjoy!
