Run: Monday, August 9 – Sunday, August 15, 2010

Run: Monday, August 9 – Sunday, August 15, 2010


MPHR Workout #14
30-second effort trial, run all-out
–rest 30″–
one-minute effort trial, run all-out
–rest 1′–
two-minute effort trial, run all-out
–rest 2′–
four-minute effort trial, run all-out
–rest 4′–
two-minute effort trial, run all-out
–rest 2′–
one-minute effort trial, run all-out
–rest 1′–
30-second effort trial, run all-out

MPHR Workout #15
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 #13.

MPHR Workout #16
for time:
5k run, at 80 percent of current (<three months) personal record at distance; if no current time exists, run at 80 percent RPE

Post all dates and scores to comments.

12 Comments

  1. ryanbrenn | August 11, 2010 at 6:55 pm
     

    8/11
    Workout #14
    I wasn’t sure how this was scored so I measured distance – 2.7km

    Reply
  2. ryanbrenn | August 13, 2010 at 5:35 pm
     

    Workout #15
    8/13
    1st tabata 720m
    2nd tabata 760m

    4 minutes of rest in between – I don’t think I actually went faster on the 2nd one, it’s just the difference between running into the wind on the first one and with the wind on the second

    Reply
  3. TinkWants2GetStronger | August 13, 2010 at 9:39 pm
     

    Workout #14:
    8/13/10
    200/325/600/1025/525/250 meters

    Reply
  4. alex m | August 14, 2010 at 3:10 pm
     

    Workouts #13 and #15:

    8/13/10
    1st tabata – 976
    2nd tabata – 992

    Reply
  5. ryanbrenn | August 15, 2010 at 2:19 pm
     

    Workout #16
    8/16
    24:52

    Reply
  6. TinkWants2GetStronger | August 16, 2010 at 3:26 pm
     

    Workout #13 n #15:

    8/16/10
    1st tabata: 920
    2nd tabata: 940

    Reply
  7. K-Lo | August 18, 2010 at 4:33 pm
     

    Workout No. 15:
    720m
    700m

    Workout No. 16:
    27:01

    Reply
  8. K-Lo | August 18, 2010 at 4:39 pm
     

    Forgot to post

    Workout No. 14: Completed

    Reply
  9. Jen M. | September 14, 2010 at 11:40 pm
     

    9/14/2010

    Workout #13:
    750m
    Workout #15:
    725m

    Reply
  10. Jen M. | September 22, 2010 at 8:09 pm
     

    9/22/2010

    workout #16: 33:29

    (did i misunderstand the instructions that this is supposed to be at 80% of the pace for our previous best (i.e., slower)?? this felt really slow when i set the treadmill pace)

    Reply
  11. jwood30 | September 28, 2010 at 7:00 pm
     

    run time for workout number 16 30:04

    Reply
  12. Jenny J. | October 11, 2010 at 9:02 pm
     

    workout #14: 10/8/10
    completed

    workout 15#: 10/9/10
    650 m (according to google maps)

    workout #16: 10/10/10
    5k – 80% effort – 30:17

    Reply

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