MPHR Workout #45
10-second effort trial, run all-out
–rest 60″–
10-second effort trial, run all-out
–rest 50″–
10-second effort trial, run all-out
–rest 40″–
10-second effort trial, run all-out
–rest 30″–
10-second effort trial, run all-out
–rest 20″–
10-second effort trial, run all-out
–rest 10″–
10-second effort trial, run all-out

• then, reverse and complete interval sequence
  • 10-second trial, rest 10″, 10-second trial, rest 20″, etc.

MPHR Workout #46
each for time:
4x 300m run

• Rest five minutes between repeats

MPHR Workout #47
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 #32.

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.