MPHR Workout #28
each for time:
4x 1k run with a 20/10-lb. weight vest

• Rest two minutes between repeats

MPHR Workout #29
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 #25.

MPHR Workout #30
for time:
5k run, at 80-90 percent RPE

Post all dates and scores to comments.