MPHR Workout #4
“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 completing

MPHR Workout #5
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.

MPHR Workout #6
each for time:
2x 5k run

• Rest five to 10 minutes between repeats; recover and hydrate

Post all dates, scores and completed fouls to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.