Yancy Camp Workout 319

Several options for this one today. You can do it outside on the trails, road, or track. You can do it inside on the treadmill 0% incline, 15% incline (or steeper), or a combo of back and forth with flat to incline. Often times I’ll give you options. We all live in different regions of the country/world and are training for different races. With workouts like this, more times than not, try and choose the best version that meets the type terrain you’re training for. Florida vs Vermont for example – two completing different geographical set-ups.

Long duration “shifting gears” session:
Run x 5min at low end aerobic training zone effort
Run x 1min at tempo effort
Continue this low end to tempo back and forth:
4min/2min, 3min/3min, 2min/4min, 1min/5min, 2min/4min, 3min/3min, 4min/2min, 5min/1min

2nd phase:
Run x 2min at aerobic training zone effort
Burpees x 20 (100% effort)
Weighted step-ups x 20
Pull-ups x 2, hand position change x 10, hang until forced to drop (not to exceed 1min)
Continue repeating for a total of 6 rounds but drop burpees & step-ups down to 18/16/14/12/10

3rd phase:
Versa loop hip exercises – see video in your OCR Instructional Video Libary

*Aerobic training zone effort is appx 70-80% of max HR
*Tempo effort is 80-90% of max HR