Yancy Camp Workout 1028

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:
Run 200m (document time)
Rest x 4min
Continue repeating for a total of 8 200m runs
You score for this session is your average 200m time (the lower the better). Simply add all 8 200 times up and divide by 8 – that’s your score.

Phase 3 (if time allows, start this portion right after completing phase 2)
Fartlek
Run x 2min at easy zone 2 effort
Run x 2min at zone 4 effort (slightly faster than 5k race pace)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the 2min easy effort periods!

Phase 4:
Heavy sled or Tank (resistance 3) push x 10sec for max distance
Rest x 20sec
Continue repeating for a total of 14 rounds
Heavy sled or Tank (resistance 3) pull x 10sec for max distance
Rest x 20sec
Continue repeating for a total of 14 rounds