Run: Monday, August 16 – Sunday, August 22, 2010

Run: Monday, August 16 – Sunday, August 22, 2010

MPHR Workout #17
each for time:
12x 100m run

  • Rest 35 seconds between repeats
  • Deviate slower than two seconds per the worst interval, and foul
  • Foul* = “Griff“ (two rounds for time: 800m run, 400m backwards run)
workout courtesy of

MPHR Workout #18
40-minute run time trial, all-out effort

This workout is scored by the total distance traveled, in meters.

MPHR Workout #19
30-minute run, at 80 percent RPE for the first 15 minutes, then 90-100 percent RPE for final 15 minutes

MPHR Workout #20
10-minute effort trial, run all-out
–rest 5′–
five-minute effort trial, run all-out
–rest 2.5′–
2.5-minute effort trial, run all-out
–rest 1.25′–
1.25-minute effort trial, run all-out

MPHR Workout #21
for time:
10k run time trial, all-out effort

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.