Run: Monday, January 31 – Friday, February 4, 2011
MPHR Workout #60 each for time: 2x 1200–2400m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than any interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a six percent grade and cover 2400m Stop completely for […]
Run: Saturday, January 29, 2011
Proper landing position. MPHR Workout #59 each for time: 4x 400m run Rest four minutes between repeats
Run: Monday, January 24 – Friday, January 28, 2011
MPHR Workout #57 one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, rest 10″, […]
Run: Saturday, January 22, 2011
MPHR Workout #56 SC, for time: 5k run Compare results to MPHR Workout #41. LC, for time: 10k run U, for time: 13.1-mile run Compare results to MPHR Workout #27.
Run: Monday, January 17 – Friday, January 21, 2011
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 […]
Run: Saturday, January 15, 2011
The running pose. MPHR Workout #53 SC: 20-minute run time trial, all-out effort LC: 45-minute run time trial, all-out effort U: 65-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters.
Run: Monday, January 10 – Friday, January 14, 2011
MPHR Workout #51 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: Saturday, January 8, 2011
MPHR Workout #50 SC, each for time: 3x one-mile run Rest two minutes between repeats Deviate slower than 10 seconds per the worst interval, and foul Foul* = one-minute max squat LC, each for time: 3x two-mile run Rest four minutes between repeats Deviate slower than 20 seconds per the worst interval, and foul Foul* […]
Run: Monday, January 3 – Friday, January 7, 2011
MPHR Workout #48 each for time: 4x 800m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = one-minute max burpee MPHR Workout #49 tabata run** **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running […]
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 […]
