Yancy Camp Workout 146

Run x 1min at low end aerobic training zone pace
Run x 3min at tempo pace
Run x 2min at low end aerobic training zone pace
Run x 6min at tempo pace
Run x 3min at low end aerobic training zone pace
Run x 9min at tempo pace
Run x 4min at low end aerobic training zone pace
Run x 12min at tempo pace
Run x 5min at low end aerobic training zone pace
Run x 15min at tempo pace
*Start this session with a 10min low end aerobic training zone pace for a warm-up. Start the workout timer once completing the 10min warm-up run and go right in to your 1min low end aerobic training zone pace run. This is going to be a tough session. It can be modified and completed on a bike, rowing machine, or ski erg depending on injuries you may have.

Bonus:
Goblet squats x 10, plank w/hip circles x 10, burpees x 10, push-ups x 10, pull-ups x 10.
Continue repeating but drop to 9/8/7/6/5/4/3/2/1 for remaining 9 sets. Go without break if possible.