Yancy Camp Workout 123

45min aerobic training zone pace run. Track and log distance covered and average HR. The pace should be fast but comfortable.
*This is a good test to do periodically. You’ll start to see yourself covering more distance during the 45min timeframe without increasing your rate of exertion.

2nd phase:
45min fartlek: 4min aerobic training zone pace, 1min high end of tempo pace, continue until you hit 45min.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

3rd phase (start 3rd phase immediately after completing 2nd phase):
Sandbell bent rows x 30sec, burpee to pull-up x 1min, lunges x 1min. This completes 1 round of 2nd phase. Continue repeating for a total of 20min (8 rounds)
*No rest between burpee to pull-up & lunges.