Yancy Camp Workout 974
Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
Tabata x 4 4min rounds
*This workout can be performed on a 400m track (preferred but definitely not required), treadmill, road, or trail.
Start timer
Brisk walk x 10sec
Run x 20sec
Continue repeating until you hit 4min mark.
Take note of distance covered and rest x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds.
*The 20sec run portion should be well above lactate threshold effort. If possible, your 800m (1/2 mile) race pace would be a good landing spot for your 20sec pace. For many your pace will drop slower than this and that’s fine. If your 2nd, 3rd, & 4th minutes of each 4min Tabata round is easy, you’re definitely going too slow. Enjoy!
Finish w/24min run at zone 2 effort
*Start this run immediately after finishing your 4th Tabata.
Phase 4:
Burpee to pull-up x 6min for max reps
