Yancy Camp Workout 126

40min run
4min aerobic training zone pace, 1min tempo pace, continue repeating until you hit 60min.

20min on incline treadmill at 30%
3.5min aerobic training zone pace, 1.5min high end tempo pace, continue repeating until you hit 20min.
*Use 15% if you don’t have access to an incline treadmill that goes above 15%.
*You can also do this outdoors if you have a road/trail/mountain that will allow you do go somewhat continuously for 20min.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

Bonus:
Sandbell bent row x 30 (15 each hand), bar hang until forced to drop. This completes 1 round. Continue repeating until you’ve hung for a total of 10min.