Yancy Camp Workout 1040
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 400m (document time)
Rest x 4min (nothing more than walking during your rest period)
Continue repeating for a total of 5 400m runs
You score for this session is your average 400m time (the lower the better). Simply add all 5 400 times up and divide by 5. This is your score.
Phase 3 (if possible, start this portion right after completing phase 2):
Fartlek
Farmer’s Carry x 30sec
15% incline on a treadmill or outside on a hill (whatever % you have access to) x 90sec at zone 4 effort
Walk x 90sec or easy jog down the hill
This completes 1 round.
Continue repeating for a total of 5 rounds.
Phase 4:
DEKA FIRE – 100% effort
DEKA.FIT website for full details and this is also where you’ll log your score.
