Yancy Camp Workout 266

I wanted to take a moment to remind everyone or in some cases, inform some for the first time how I lay out the workouts each week. I release 3 workouts each week. Some will contain bonus sessions that can be completed on the same day or a different day. I release a workout on Sunday, Tuesday, and Thursday each week. The method to my madness with this is to allow you to spread them out throughout your week in a Mon/Wed/Fri or Tues/Thur/Sat plan. You can fill 2-3 days in with additional workouts. You can also bookmark your favorite workouts so you have them available anytime you need a filler workout for the week. Keep in mind that in most cases, the three I launch each week will be challenging workouts and you need to give your body time to recover. You don’t want to be doing 5-6 of these type workouts each week. An aerobic base building run, a strength training session, etc. could all be good filler workouts. I’m confident if you stay consistent with getting the three in (they all can be easily modified down if necessary), you’re going to see excellent results. As always, thank you for trusting Yancy Camp with your online training needed.

We’ve been knocking out a lot of low end aerobic training zone effort workouts so far this off season. Sometimes even during off season we need to see where we stand with our speed endurance. 266 is going to do just that.
Yancy Camp Workout 266:
You’ll need a standard 400m track for the first part of this workout. *Make sure you get a 10min warm-up run in before starting this workout
Start timer
Run 400m (log time when finished)
When timer hits 2min, run 2nd 400m (log time)
When timer hits 4min, run 3rd 400m (log time)
Continue this process until you finish 400m x 8 (Total time will be 16min)
Whatever time you have left until the timer hits each 2min mark after finishing your 400m is your rest period. The goal is to have the best 400m average time as possible after finishing all 8 reps.
When you finish the workout, simply add the 8 400m times together and divide that number by 8. This will give you your average.

*If you feel you’ll struggle running under appx 90sec or better for the 400m reps, I want you doing the same workout but 3min will be your total time for each rep (Total time would be 24min)

2nd phase:
Trail, road, track, or 15%, 30%, or 40% incline run/hike x 45min at low end aerobic training zone effort.
When finished immediately move to strength & conditioning training section of 2nd phase:
Lunges x 2
Split squat jumps x 2
Burpee x 1 to pull-up x 1 to toe to bar x 1
Bar hang x 10sec
Bucket or sandbell/bag step-ups x 10
This completes 1 round. Continue repeating for a total of 20min – unbroken if possible!