Run: Monday, May 16 – Friday, May 20, 2011
MPHR Workout #105 4x five-minute effort trial, run all-out Rest three minutes between repeats Compare results to MPHR Workout #63. MPHR Workout #106 60-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Compare results to U MPHR Workout #82. Post all dates and scores to comments.
Run: Saturday, May 14, 2011
MPHR Workout #104 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 […]
Run: Monday, May 9 – Friday, May 13, 2011
MPHR Workout #102 three rounds: 20-second effort trial, run all-out –rest 1′– 20-second effort trial, run all-out –rest 50″– 20-second effort trial, run all-out –rest 40″– 20-second effort trial, run all-out –rest 30″– 20-second effort trial, run all-out –rest 20″– 20-second effort trial, run all-out –rest 10″– MPHR Workout #103 SC, for time: 5k run […]
Run: Saturday, May 7, 2011
MPHR Workout #101 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: Monday, May 2 – Friday, May 6, 2011
Congratulations Jeff B., for completing Sunday’s Blue Cross Broad Street Run! — MPHR Workout #99 each for time: 2x 800m run + 2x 1k run Rest two minutes 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 […]
Run: Saturday, April 30, 2011
MPHR Workout #98 6x two-minute effort trial, run all-out Rest one minute between repeats
Run: Monday, April 25 – Friday, April 29, 2011
MPHR Workout #96 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, April 23, 2011
MPHR Workout #95 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, April 18 – Friday, April 22, 2011
MPHR Workout #93 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 all-out –rest 5″– 30-second effort trial, run all-out Rest two minutes […]
Run: Saturday, April 16, 2011
Messed-up shins—bar, not running. MPHR Workout #92 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 […]
