Run: Monday, July 12 – Sunday, July 18, 2010

Run: Monday, July 12 – Sunday, July 18, 2010


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.

21 Comments

  1. thom480 | July 12, 2010 at 12:54 pm
     

    workout1: 7:22, 1:42, 1:45

    workout2: 46, 48, 44, 44, 1:36, 1:42

    Workout3: 26:42

    ThomasM

    Reply
  2. alex m | July 13, 2010 at 12:31 pm
     

    Workout #3 – 19:20

    Reply
  3. ryanbrenn | July 13, 2010 at 6:30 pm
     

    Backasswards – I did Workout #4 in the wrong order as follows: 600m (2:53); 400m (1:41); 200m (0:42); 200m (0:47); 400m (1:47); 600m (2:45)

    I earned 2 fouls and did max pushups because I wasn’t sure if foul was bottom of olympic squat and hold for as long as possible or squats until you die.

    Reply
  4. TinkWants2GetStronger | July 15, 2010 at 2:09 am
     

    Workout #4: 0:34/1:17/1:59/1:14/0:32

    Reply
  5. K-Lo | July 16, 2010 at 1:55 am
     

    Workout No. 3: 26:44 (07/12/2010)

    Reply
  6. Rob | July 16, 2010 at 6:24 pm
     

    Workout #4: 0:35/1:14/2:04/1:22/0:35

    Plus foul. Plus skill work missed previously.

    Reply
  7. TinkWants2GetStronger | July 17, 2010 at 11:54 am
     

    Workout #5: 900 meter

    Reply
  8. K-Lo | July 17, 2010 at 3:21 pm
     

    Workout No. 4: 0:35/1:34/2:37/1:40/0:37
    Foul: 150 squats (07/16/2010)

    Reply
  9. ryanbrenn | July 17, 2010 at 10:44 pm
     

    Workout #5: 800 meters

    Reply
  10. K-Lo | July 18, 2010 at 1:23 am
     

    Workout No. 5: 750m (7rounds, stopwatch operator error)

    Reply
  11. ryanbrenn | July 18, 2010 at 4:35 pm
     

    Workout #6:
    1st 5k 23:16
    2nd 5k 25:18

    Reply
  12. jdowen | July 19, 2010 at 9:41 pm
     

    Workout 4: 33.47, 1:24.43, 2:05.83, 1:21.34, 37.37 (1 fault: 83 squats)

    Workout 5: ~750M

    Workout 6: 29:06, 32:15

    Reply
  13. thom480 | July 20, 2010 at 11:57 am
     

    Workout 4: 38, 1:34, 2:15, 1:26, 43

    Workout 5: 750 m

    Workout 6: 27:15, 26:15

    ThomasM

    Reply
  14. jwood30 | August 8, 2010 at 6:24 pm
     

    I ran a 27 minute 5k. I also ran tosh. 600m = 2:43, 400m = 1:41
    200 = 48 seconds, 400 = 1:41, 200 50 seconds

    Reply
  15. Jen M. | August 12, 2010 at 11:59 pm
     

    workout #4:

    Aug. 12 (in the rain…)

    0:41; 1:30; 2:37; 1:28; 0:39

    Reply
  16. Jen M. | August 13, 2010 at 12:18 pm
     

    workout #5:

    Aug. 13

    ~ 725m

    Reply
  17. Jen M. | August 15, 2010 at 6:53 pm
     

    workout #6:

    Aug. 15

    30:22; 31:41

    Reply
  18. jwood30 | August 26, 2010 at 3:06 pm
     

    27:20 5k time August 25

    Reply
  19. jwood30 | August 26, 2010 at 3:07 pm
     

    That was wod number 8.

    Reply
  20. stuwags | September 4, 2010 at 12:35 am
     

    22:42 in what google maps called 5 k
    26:06 on way back (hills vary of course)

    Reply
  21. Jenny J. | October 6, 2010 at 9:54 pm
     

    workout #4: Sept 1, 2010
    Tosh – 0:52, 1:46, 3.11, 1:41, 0:47

    workout #5: Sept 2, 2010
    tabata run – approx, 610m

    workout #6: September 4, 2010
    1st 5k – 28.44
    2nd 5k – 29.54 (same course)

    Reply

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