Yancy Camp Workout 133

Fartlek at the track:
400m at easy pace, 400m at aerobic training zone pace, 400m at tempo pace, 400m at 1600m race pace, repeat process for 300m, 200m, & 100m distance.
The fastest 300m pace/speed should be a little faster than the fastest 400m, same for 200m & 100 (200m a little faster than the 300 & the 100 a little faster than 200).
Start & finish w/10min aerobic training zone pace run.

*You can also do this on the trail or road by estimating distance.
*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 Workout:
Every Minute On The Minute (EMOM): x 8min: start clock – burpee x 1, pull-up x 1, when clock hit 1min, burpee x 2, pull-up x 2, when clock hits 2min, burpee x 3, pull-up x 3, continue repeating this process and your last set will be once the clock hits 7min you’ll perform 8 burpees x 8 pull-ups. Rest x 3min & repeat.