Yancy Camp Workout 59

15min aerobic training zone pace run, lunges x 400m, 10min aerobic training zone pace run, lunges x 200m, 5min aerobic training zone pace run, lunges x 100m, 5min tempo pace run.
*One of the key goals here is to work on getting in to a smooth running pace as quickly as possible after hammering the legs. The moment the lunges are completes, focus in on making this happen quickly!
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.

Bonus Workout:
Sandbell bent rows (as seen in the video I posted on Facebook awhile back – shoot me a message if you can’t find it) x 20, sandbell box squats x 20, pull-ups x 10 & 20sec hang, 18/18/9, 16/16/8, 14/14/7, 12/12/6, 10/10/5 (20sec hang after each pull-up set)
*You can use the lat pulldown machine in place of the pull-ups.
*The sandbell can be replaced with a dumbbell or kettlebell.