Yancy Camp Workout 1480

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:

Warm-up 10% incline x5min at easy zone 2 effort

Fartleks (can be done inside on treadmill or outside on track/road/trail)
10sec w/feet off to the side of the treadmill
20sec at a strong zone 5 effort
Continue repeating until you reach 4:00min mark
Easy zone 2 effort x 3min for recovery.
This completes 1 round.
Continue repeating for 2 additional rounds.

Finish w/10min at zone 2 effort

Phase 3:
Surrender Lunge x  x 20
Dumbbell ground to overhead x 20 (switching hands each rep)
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.