Common running errors—deviations from the biomechanical standard.

MPHR Workout #54
SC, one round, LC, two rounds, U, three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
800m run
–rest 800m time–

MPHR Workout #55
tabata run* with a 20/10-lb. weight vest

*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.

Post all dates and scores to comments.