MPHR Workout #31
each for time:
2x 200m run + 3x 400m run + 1k run

• Rest 60 seconds between 200m repeats and 90 seconds between 400m repeats
• Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
• Foul* = one-minute max burpee

Compare results to MPHR Workout #9.

MPHR Workout #32
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* = max pushup

Compare results to MPHR Workout #12.

MPHR Workout #33
45-second effort trial, run all-out
–rest 45″–
90-second effort trial, run all-out
–rest 90″–
three-minute effort trial, run all-out
–rest 3′–
six-minute effort trial, run all-out
–rest 6′–
three-minute effort trial, run all-out
–rest 3′–
90-second effort trial, run all-out
–rest 90″–
45-second effort trial, run all-out

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.