Congratulations Campbell R., for completing Sunday’s St. Patrick’s Day 8k!

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MPHR Workout #78
each for time:
5x 800m run

• Rest 90 seconds between repeats
• Deviate slower than five seconds per the worst interval, and foul
• Foul* = 90-second plank hold
  • You may foul more than once

MPHR Workout #79
for time:
two-mile run time trial, all-out effort

• Rest two minutes, then

each for time:
2x 800m, at mile pace of two-mile time trial

• Rest two minutes between repeats
• Deviate slower than mile pace, and foul
• Foul* = for time: 100x squat

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.