Yancy Camp Workout 882
Yancy’s Daily Dose of Awesome – 96 (don’t hate – graciously communicate)
Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.
Phase 2 (today we’re progressing 10sec in duration for each run.
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road. You can also complete it on a treadmill if that’s your only option.
Run x 60sec at appx 1600m (1 mile) race pace
If using a 400m track, flat grass field, or the road, turn around and run back to the start line at an easy recovery effort pace that will allow you to maintain your 60sec at 1600m pace for as many rounds as possible.
Continue repeating this process for a total of 32min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 60sec run. If your 60sec pace starts to drop slower than your appx 1600m race pace, you need to slow down during the recovery run.
*To track this workout (we’ll be coming back to it), you’ll simply log your average mile or kilometer pace run pace for the entire 32min workout.
*These type workouts are great for helping you understand pacing and feeling your progress. You’ll start to find yourself looking back at previous workout and saying, “wow, my 50sec (last weeks duration) & 60sec mile/1600m pace has improved and I’m also running faster during my recovery run back to the start line. It’s a beautiful thing when you start to see stuff like this happening because of your consistent work. Much love – Coach Yancy
*Always feel free to give me a call at 512.423.3486 if you ever have any questions. I’ll help walk you through any and all questions you have.
Phase 3:
Thruster (aka squat & press) x 10 – Exercise Demo
Pull-up x 10 / after last pull-up bar hang x 20sec or until forced to drop (if you’re unable to hang for 20sec)
Bar hand position change for max reps until forced to drop (start this the moment you finish lunge reps)
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Use a strength band for pull-up assistance if needed.
