Run: Monday, October 25 – Sunday, October 31, 2010
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 […]
Run: Monday, October 18 – Sunday, October 24, 2010
MPHR Workout #42 each for time: 2x one-mile run, at current (<three months) personal record at 5k MPHR Workout #43 tabata –10 run* *One Tabata –10 round is 16 rounds of 10 seconds of maximum work, followed by five seconds of rest. If running on a treadmill, set it to a 12 percent grade and […]
Run: Monday, October 11 – Sunday, October 17, 2010
MPHR Workout #40 three rounds, each distance for time: 100m run –rest 100m time– 200m run –rest 200m time– 400m run –rest 400m time– MPHR Workout #41 for time: 5k run time trial, all-out effort Compare results to MPHR Workout #3. Post all dates and scores to comments.
Run: Monday, October 4 – Sunday, October 10, 2010
Congratulations Ryan B., for completing Sunday’s Freedom’s Run marathon with a new personal record! — MPHR Workout #36 8x 30-second effort trial, run all-out Rest 20 seconds between repeats MPHR Workout #37 3x five-minute effort trial, run all-out Rest 3 minutes between repeats MPHR Workout #38 for time: 5k run, at current (<three months) personal […]
Run: Monday, September 27 – Sunday, October 3, 2010
MPHR Workout #34 “Tosh 2” three rounds, each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– Deviate slower than three seconds per the worst previous equivalent interval (distance), and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight rounds of 20 seconds of […]
Run: Monday, September 20 – Sunday, September 26, 2010
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 […]
Run: Monday, September 13 – Sunday, September 19, 2010
MPHR Workout #28 each for time: 4x 1k run with a 20/10-lb. weight vest Rest two minutes between repeats MPHR Workout #29 tabata run* *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 […]
Run: Tuesday, September 7 – Sunday, September 12, 2010
MPHR Workout #25 tabata run* *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 […]
Run: Monday, August 23 – Sunday, August 29, 2010
MPHR Workout #22 tabata run* *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 […]
Run: Monday, August 16 – Sunday, August 22, 2010
MPHR Workout #17 each for time: 12x 100m run Rest 35 seconds between repeats Deviate slower than two seconds per the worst interval, and foul Foul* = “Griff“ (two rounds for time: 800m run, 400m backwards run) workout courtesy of crossfit.com MPHR Workout #18 40-minute run time trial, all-out effort This workout is scored by […]
