Run/Row: Saturday, October 15, 2011
MPHR Workout #165 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]
Run/Row: Saturday, October 8, 2011
MPHR Workout #162 (All Sports) 16x 10-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #80.
Run/Row: Saturday, October 1, 2011
MPHR Workout #159 “Tosh” each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– 400m run –rest 400m time– 200m run Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul Foul* = max squat; rest two minutes before […]
Run/Row: Saturday, September 24, 2011
MPHR Workout #156 (All Sports) three rounds: 20-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 30″– 45-second effort trial, run all-out –rest 45″– one-minute effort trial, run all-out –rest 1′– Compare results to MPHR Workout #117.
Run/Row: Saturday, September 17, 2011
MPHR Workout #152 for time: 800m run time trial, all-out effort Rest three minutes, then each for time: 3x 400m run, holding time trial pace for each 400m Rest 30 seconds between repeats Deviate slower than two seconds per the time trial pace and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight […]
Run: Saturday, September 10, 2011
MPHR Workout #150 each for time: 4x 300m run Rest five minutes between repeats Compare results to MPHR Workout #125.
Run: Saturday, August 27, 2011
MPHR Workout #147 6x two-minute effort trial, run all-out Rest one minute between repeats
Run: Saturday, August 20, 2011
MPHR Workout #144 2x reverse tabata run* Rest one minute between repeats. *One reverse Tabata round is eight rounds of 10 seconds of maximum work, followed by 20 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 […]
Run: Saturday, August 13, 2011
MPHR Workout #141 3x four-minute effort trial, run all-out Rest two minutes between repeats
Run: Saturday, August 6, 2011
MPHR Workout #138 8x 30-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #119.
