Yancy Camp Workout 203

15min aerobic training zone pace run

Weighted hill sprints x 20:
95% effort up while carrying weight, recovery walk down, continue repeating for a total of 20 reps.
*We want to use a hill/mountain that takes you appx 20sec to climb while going 95% all out effort.
*You can use a sandbell/sandbag, log, or weight vest for your weight. I’d prefer it to be in the 30-50lb range.

Finish with 15min aerobic training zone pace run.
*Tie all three sessions listed above together without rest in between.
*If you live in an area that doesn’t have a hill that will accommodate 20sec repeats, you can do this on a treadmill but be careful. Set your treadmill to 15% incline and set to desired speed. Pop feet off to the side during rest period which we’ll cut down to 30sec if doing the workout on the treadmill. The safest method to do this session on the treadmill is a weight vest so both hands are free.

Bonus:
15% incline x 60min at aerobic training zone effort
*I strongly recommend doing this bonus on a day by itself.

*Aerobic training zone effort is appx 75-85% of max HR. For your 15min runs stick around the lower end of this zone and for the bonus 15% x 60min settle in the 75-80% zone.