Run: Monday, August 1 – Friday, August 5, 2011
MPHR Workout #136 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]
Run: Saturday, July 30, 2011
MPHR Workout #135 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, July 25 – Friday, July 29, 2011
MPHR Workout #133 SC, for time: 10k run time trial, all-out effort Compare results to MPHR Workout #35. LC, for time: 10-mile run time trial, all-out effort Compare results to MPHR Workout #44. U, for time: 13.1-mile run time trial, all-out effort Compare results to U MPHR Workout #124. MPHR Workout #134 each for time: […]
Run: Saturday, July 23, 2011
MPHR Workout #132 five-minute effort trial, run all-out –rest 2.5′– six-minute effort trial, run all-out –rest 3′– seven-minute effort trial, run all-out Compare results to MPHR Workout #120.
Run: Monday, July 18 – Friday, July 22, 2011
MPHR Workout #130 for time: two-mile run time trial, all-out effort Compare results to MPHR Workout #100. MPHR Workout #131 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″– […]
Run: Saturday, July 16, 2011
MPHR Workout #129 3x five-minute effort trial, run all-out Rest three minutes between repeats Compare results to MPHR Workout #37.
Run: Monday, July 11 – Friday, July 15, 2011
Congratulations John B., Alissa G. and Leota T., for completing Saturday’s Metro Dash! — MPHR Workout #127 for time: 10k run, at 95 percent RPE MPHR Workout #128 “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 five […]
Run: Saturday, July 9, 2011
MPHR Workout #126 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: Tuesday, July 5 – Friday, July 8, 2011
MPHR Workout #124 SC, for time: 5k run time trial, all-out effort Compare results to MPHR Workout #109. LC, for time: 10k run time trial, all-out effort Compare results to LC MPHR Workout #97. U, for time: 13.1-mile run time trial, all-out effort Compare results to U MPHR Workout #70. MPHR Workout #125 each for […]
Run: Monday, June 27 – Friday, July 1, 2011
MPHR Workout #122 2x 1k run Rest two minutes between repeats MPHR Workout #123 three rounds: 30-second effort trial, run all-out –rest 30″– 30-second effort trial, run all-out –rest 25″– 30-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 15″– 30-second effort trial, run all-out –rest 10″– 30-second effort trial, run […]
