Tuesday: Speed Work con't

Speed Day:   Get Inspired

6 x 800M 400M recovery between




Bonus WOD:  1min of each of the following.  Total reps
Push ups, pull ups, sit ups, squats (any order)

Tuesday: Speed Work

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