Yancy Camp Workout 540

Stop what you’re doing right now and call your spouse and your parents or parent, and tell the how much you love and appreciate them.

Phase 1:
Run x 5min at low end aerobic effort

Phase 2:
400m run at low end zone 3 aerobic effort
400m run at zone 4 threshold effort
This completes 1 round.
Continue repeating for a total of 6 rounds (total distance 4800m/3 miles)

*When I do this workout, I hit my zone 4 runs right at about my 1600m/mile race pace.
*I prefer to do this workout on a flat crushed granite trail that’s close to my house. You can complete it on a flat section of road, trail, on a 400m track, or indoors on the treadmill.
*At no time do I want you pushing your pace to a point where your running mechanics fall a part and you feel like you’re racing the zone 4 400m sections. Think about it like this, you’re just hitting 25% of your 1600m/mile race pace so even though it’s above your threshold in zone 4, the distance is short enough to where you shouldn’t be struggling to hold the effort/pace.
*One of the key benefits of this fartlek type workout is the fact that by running during your “rest” period, you’re keeping your HR up, and almost immediately after starting the zone 4 400m run sections, you’re HR is quickly back up above your threshold. We don’t want to over prescribe it, but time spent above threshold is very productive time.

Phase 3:
15% incline on the treadmill or a sustained ascent in your area that will allow you to climb/carry for appx 1min.
15% incline or hill x 90sec at low end zone 3 aerobic effort
15% incline or hill w/heavy carry x 1min at zone 4 effort (above lactate threshold)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you’re doing this outdoors, it would obviously take longer to complete each round in with this format because you have to come down the hill. If you’re doing it outside, I want you to change it up to the following format:
Hill ascent w/heavy carry x 1min at zone 4 effort
Walk down while carrying your weight.
This completes 1 round.
Continue repeating for a total of 8 rounds.

*Recommended weight – 50lb for men & 35lb for women.

Bonus:
Start timer
Static bar hang until forced to drop
Stop timer
Rest x 1min
This completes 1 round.
Continue repeating until you’ve completed a total of 10min hang time or until you’ve completed a total of 10 rounds.
*If you haven’t made it to the 10min mark in 10 rounds, you’ll stop after completing 10 rounds.