Yancy Camp Workout 1037
Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
Run 300m (document time)
Rest x 1min (nothing more than walking during your rest period)
Continue repeating for a total of 6 300m runs
You score for this session is your average 300m time (the lower the better). Simply add all 6 300 times up and divide by 6. This is your score.
Phase 3 (if time allows, start this portion right after completing phase 2)
Fartlek
Farmer’s Carry x 30sec
Run x 90sec at easy zone 2 effort
Run x 1min at zone 4 effort (in between mile & 5k race pace)
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the 90sec easy effort periods!
*Try and start this run portion right after completing the 300m section.
Phase 4:
DEKA FIRE – 100% effort
DEKA.FIT website for full details and this is also where you’ll log your score.
