Run: Monday, August 23 – Sunday, August 29, 2010

Run: Monday, August 23 – Sunday, August 29, 2010


MPHR Workout #22
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 #15.

MPHR Workout #23
Tosh 2
three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
600m run
–rest 600m time–

  • Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul
  • Foul** = max pushup; rest two minutes before completing
    • You may foul more than once

MPHR Workout #24
one-minute effort trial, run all-out
–rest 50″–
one-minute effort trial, run all-out
–rest 40″–
one-minute effort trial, run all-out
–rest 30″–
one-minute effort trial, run all-out
–rest 20″–
one-minute effort trial, run all-out
–rest 10″–
one-minute effort trial, run all-out

  • Rest amply, then
  • Reverse and complete interval sequence
    • One-minute trial, rest 10″, one-minute trial, rest 20″, etc.

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.

22 Comments

  1. ryanbrenn | August 23, 2010 at 6:12 pm
     

    Workout #21
    8/23
    53:29

    Reply
  2. TinkWants2GetStronger | August 25, 2010 at 12:41 am
     

    Workout #18:
    8/24/2010
    6.68 KM

    Reply
  3. coach | August 25, 2010 at 12:22 pm
     

    Gang,

    We are holding two drill sessions tomorrow, Thursday, August 26 at 5p and 7p. Stop by if you’d like some extra work.

    John

    Reply
  4. alex m | August 26, 2010 at 11:43 am
     

    Workout #18:
    8/26/10
    8.92km

    Reply
  5. christyphillips | August 26, 2010 at 2:59 pm
     

    Hey! Planning on being there for the 7p drill session tonight!

    Thanks

    Reply
  6. ryanbrenn | August 26, 2010 at 5:24 pm
     

    Workout #22
    8/26
    740m

    Reply
  7. TinkWants2GetStronger | August 27, 2010 at 3:10 am
     

    Workout #19:
    8/26/10
    5.8km

    Reply
  8. TinkWants2GetStronger | August 29, 2010 at 7:23 pm
     

    Workout #20:
    8/29/10
    4.15km

    Reply
  9. Rob | August 29, 2010 at 8:49 pm
     

    Workout #17
    15/14/14/15/14/14
    15/14/15/15/14/15

    Reply
  10. Rob | August 29, 2010 at 8:55 pm
     

    Workout #18
    6.5 K

    Reply
  11. Rob | August 29, 2010 at 8:56 pm
     

    Workout #19
    5.5 K

    Reply
  12. Rob | August 29, 2010 at 8:56 pm
     

    Workout #20
    About 4 K

    Reply
  13. Rob | August 29, 2010 at 8:59 pm
     

    Workout #21
    Around 54:30

    Ryan told me the time, but I forgot

    Reply
  14. alex m | August 30, 2010 at 1:02 pm
     

    Workout #19
    8/29/10
    6.87 km

    Reply
  15. TinkWants2GetStronger | August 30, 2010 at 7:56 pm
     

    Workout #21:
    8/30/10
    46:01

    Reply
  16. TinkWants2GetStronger | September 4, 2010 at 4:01 pm
     

    Workout #22:
    8/30
    950

    Reply
  17. TinkWants2GetStronger | September 4, 2010 at 4:04 pm
     

    Workout #23:
    8/31
    .35/1.13/2.03
    .31/1.12/1.57
    .31/1.13/2.02
    Foul: max push up 1x: 30

    Reply
  18. TinkWants2GetStronger | September 4, 2010 at 4:11 pm
     

    Workout #24:
    9/3
    2.72km

    Reply
  19. alex m | September 8, 2010 at 2:17 pm
     

    Workout #20
    5.07 km

    Workout #21
    43:22

    Workout #22
    982m

    Workout #23
    Round 1: 0:32/1:10/1:57
    Round 2: 0.31/1:11/1:58
    Round 3: 0.30/1:11/1:56

    Workout #24
    2.97km

    Reply
  20. K-Lo | September 25, 2010 at 12:41 am
     

    Workout No. 22: 790m

    Workout No. 24: 2.69km

    Reply
  21. jwood30 | October 11, 2010 at 7:57 pm
     

    Tosh 2 200 m 47,47,48
    400 m 1:58, 1:59, 2:01
    600 m 3:03, 3:04, 3:01

    Reply
  22. jwood30 | October 13, 2010 at 6:18 pm
     

    workout 24 – 210m per interval

    Reply

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