Run: Saturday, May 7, 2011
MPHR Workout #101 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: Saturday, April 30, 2011
MPHR Workout #98 6x two-minute effort trial, run all-out Rest one minute between repeats
Run: Saturday, April 23, 2011
MPHR Workout #95 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 […]
Run: Saturday, April 16, 2011
Messed-up shins—bar, not running. MPHR Workout #92 each for time: 10x 200m run Rest five times previous 200m time between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest […]
Run: Saturday, April 9, 2011
MPHR Workout #89 8x 30-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #39.
Run: Saturday, April 2, 2011
MPHR Workout #86 each for time: 6x 400m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = five-minute isometric squat hold below “parallel” position *Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or […]
Run: Saturday, March 26, 2011
MPHR Workout #83 three rounds: one-minute effort trial, run all-out -rest 1′- two-minute effort trial, run all-out -rest 2′- three-minute effort trial, run all-out -rest 3′-
Run: Saturday, March 19, 2011
MPHR Workout #80 16x 10-second effort trial, run all-out Rest 20 seconds between repeats
Run: Saturday, March 12, 2011
MPHR Workout #77 one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, rest 10″, […]
Run: Saturday, March 5, 2011
MPHR Workout #74 each for time: 10x 200m run Rest five times previous 200m time between repeats
