Yancy Camp Workout 160

Fartlek:
5min aerobic base pace (blue zone if using pace wheel app)
5min VO2 max development pace (just slightly slower than 2 mile/3200m race pace – orange zone on pace wheel)
4min aerobic base pace
4min VO2 max dev development pace
Continue 3/3min, 2/2min, 1/1min.
Finish w/30min aerobic training zone pace.
*Aerobic training zone pace is 75-85% of max HR (if use pacewheel app – green zone).
*I’m giving you multiple options for completing this session this week. You can run on the road, track, trail, treadmill, treadmill at 15%, or treadmill at 30%. You can also duplicate this exact fartlek workout using a spin bike, rower, stairclimber, jacob’s ladder, arc trainer, or ski erg. You can also book mark this one and periodically change how you do it.

2nd phase: Split squat jump x 6, pull-ups x 3, hang x 10sec. Continue repeating for a total of 20 rounds.