Yancy Camp Workout 66

60min run: 7min aerobic training zone pace, 2min tempo pace, 1min burpees, 7min aerobic training zone pace, 2min tempo pace, 1min plank w/hip circles, continue repeating this cycle until you hit 60min.
Go immediately to 2nd phase:
40min run: 7min aerobic training zone pace, 2min tempo pace, 1min bar hang & pull-ups x 2 before dropping, continue repeating this cycle until you hit 60min.
Go immediately to 3rd phase:
20min run: 7min aerobic training zone pace, 2min tempo pace, 1min squat jumps (as if going up for a rebound), continue repeating this cycle until you hit 20min.

*If you’re racing this weekend, make sure you follow your normal taper vs tackling this weeks training sessions.
*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 for this week:
Many of you have completed the four tests I have posted on the website. If it’s been appx 6-8 weeks or more since you completed the tests, I’d like for you to repeat them this week and please let me know how you’ve progressed. If you’ve recently signed up for Yancy Camp and haven’t completed the four tests, please do so this week and make sure you keep track of your results.