Run: Monday, August 9 – Sunday, August 15, 2010

Run: Monday, August 9 – Sunday, August 15, 2010


MPHR Workout #14
30-second effort trial, run all-out
–rest 30″–
one-minute effort trial, run all-out
–rest 1′–
two-minute effort trial, run all-out
–rest 2′–
four-minute effort trial, run all-out
–rest 4′–
two-minute effort trial, run all-out
–rest 2′–
one-minute effort trial, run all-out
–rest 1′–
30-second effort trial, run all-out

MPHR Workout #15
tabata run*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

  • If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
  • Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all eight rounds.

Compare results to MPHR Workout #13.

MPHR Workout #16
for time:
5k run, at 80 percent of current (<three months) personal record at distance; if no current time exists, run at 80 percent RPE

Post all dates and scores to comments.