Endurance / Speed Work Out:
8 x 400M repeats with 400M recovery between.
Penalty: If any 400M is slower than goal pace (below), burpee for every second slower.
Payable at end of run.
Bonus work: 100 push ups, 100 sit ups (record time).
So if your 10k pace is 8min/miles your 400m goal is 1:45. (8min-60s)/4
MER pace is 7:30min/miles. His 400M goal will be about 1:37.
1600m Repeats 10-K - 35 to 40 seconds
1200m Repeats 10-K - 40 to 45 seconds
800m Repeats 10-K - 45 to 50 seconds
400m Repeats 10-K - 55 to 60 seconds
Everyone rocked this WO. BCC, MER consistently mid 1:20s. NK, AJ, JZ high 1:20s to low 1:30s. Sanfran meeting her times, and Tim 'cement mixer' Tim only 28s off total for all 8 qtrs.
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