Yancy Camp Workout 155

200m every 2minute on the minute x 20min (you’ll run a total of 10 200m’s).
Start timer and begin first 200m, the moment the clock hits 2min, start 2nd 200m, the moment the clock hits 4min, start 3rd 200m, continue repeating until all 10 are complete.
I want you to have two pieces of paper at the finish area of each 200m on the track so you can log your 200m for each interval. The goal here is to complete the 10 200’s in the shortest amount of time possible. Rest time is going to be pretty short and the goal here is to stay smooth and fast while dealing with the issue of being lactic virtually the entire time after you get past the first couple. Start with a 10min low end aerobic training zone pace run (green on the pacewheel) and finish with a 15min aerobic training zone pace run (green).
*Keep track of your 200m average because this is a good one to bookmark and come back to periodically and repeat. You’ll see your average drop!

Bonus:
EMOM (every minute on the minute) x 10min: burpee to pull-up to toe to bar x 6.
*For the most benefit, tie this bonus to the end of the session above. Start it the moment you finish the 48min run. Being able to perform strength training movements right after running and in the middle or runs, is extremely important in the sport of OCR.
*If needed, this bonus can be easily modified by reducing 6 down to 5, 4, or even 3.