Congratulations Keena S., for completing Sunday’s North Face Endurance Challenge Half Marathon!

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MPHR Workout #113
2x reverse tabata run*

• Rest one minute between repeats.

*One reverse Tabata round is eight rounds of 10 seconds of maximum work, followed by 20 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, for each reverse Tabata run.

MPHR Workout #114
each for time:
10x 200m run

• Rest five times previous 200m time between repeats
• Deviate slower than three seconds per the worst interval, and foul
• Foul** = tabata bottom-to-bottom** squat
  • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
  • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
  • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

Compare results to MPHR Workout #104.

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.