Yancy Camp Workout 304

A big piece of 304 has us working through three different running gears with the 25min 30/20/10sec work in the 1st phase. You’ve very familiar with low and high end aerobic training zone efforts you’ll see in the 30 & 20sec. In the 10sec portions I want you hitting your appx mile and/or 1600m race pace but I don’t want the pace to cause you to sacrifice clean running mechanics. If you feel yourself getting sloppy and fighting the pace, you need to slow it down. We’re just carrying good speed for the 10sec and focusing on carrying the speed efficiently. Try to jump to phase 2 without any rest period. Tie it all together without a break so we have the extended period of time with a significant drop in our sustained elevated HR.

Warm-up:
10min low end aerobic training zone effort run

1st phase:
30sec run at low end aerobic training zone effort
20sec run at high end aerobic training zone effort
10sec run at at VO2 max development effort (appx mile and/or 1600m race pace)
Continue repeating for a total of 25min

2nd phase:
15 or 30% incline x 2min at high end aerobic training zone effort
Lunges x 10
Split squat jumps x 4
Pull-up x 1 – stay on bar for toe to bar x 4 (modification – knee lifts)
Elbow plank w/side to side hip roll x 20
Pull-up 1 – stay on bar for toe to bar 4 (modification – knee lifts)
This completes 1 round of 2nd phase – continue repeating for a total of 8 rounds.
*You can do the 2min running portion outside if you like. I doing it outside, try and find a spot that contains as much incline as possible.

*Aerobic training zone effort is appx 70-80% of max HR
*For the 10sec sections, I want you hitting these at your appx mile and/or 1600m race pace but if this pace causes you form to get sloppy, I want you slowing it down.