Yancy Camp Workout 151

5min low end aerobic training zone pace run, 5min at tempo effort, 4min low end atz, 4min tempo, continue 3/3, 2/2, 1/1, bucket or sandbag step-ups x 30, pull-up for max reps, plank w/hip circles x 30, vertical hand position pull-ups for max reps, burpees x 5, vertical position pull-ups for max reps, burpees x 5, vertical position pull-ups for max reps. This completes 1 round.  Continue for 1 additional round.

*Various way to complete the running portion of this session: trail, road, track, treadmill, treadmill at 15% incline, treadmill at 30%, bouncing back and forth with different incline (5/10/15% or 20/30/40% for examples). I had Rose complete this workout on a woodway treadmill at 22% incline last week, and I’ll have her do it on the flats this week and out on the trail/mountain the following week in during this final prep phase for Spartan NBC Montana.

*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, appx 25-30sec per mile/1600m slower than your current 2 mile/3200m time trial you have logged.