Yancy Camp Workout 1103

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 x 10min at zone 2 effort

800m run
Rest x 4min
Continue repeating for a total of 4 800m runs
You score for this session is your average 800m time (the lower the better). Simply add all 4 800m times up and divide by 4 – that’s your score.
*Don’t cheat the recovery – always start the next run right when you hit the recovery mark

Finish w/15min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.

Phase 3:
Start timer
Weighted burpee x 50 (50-55lb men & 30-33lb women)
The moment you finish the 50th rep, run as far as possible until your timer reaches 10min mark.
Example – If it takes you 6:00 minutes to complete the 50 reps, you’ll have 4:00 minutes to run as far as possible.
Your score it the total distance ran.