MPHR Workout #11
each for time:
8x 200m run

• Rest 90 seconds between repeats
• Deviate slower than three seconds per the worst interval, and foul
• Foul* = for time: 100m lunge

MPHR Workout #12
for time:
10k run, at 80 percent of current (<three months) personal record at distance for the first 5k, then descend (get faster) for final 5k; if no current time exists, run at 80 percent RPE

• Do not descend, and foul
• Foul* = for time: five rounds of “Cindy“; each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat

MPHR Workout #13
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 #5.

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.