Run: Monday, March 7 – Friday, March 11, 2011
MPHR Workout #75 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, February 28 – Friday, March 4, 2011
[youtube=http://www.youtube.com/watch?v=dEna7pTW7To&feature=fvwrel] MPHR Workout #72 8x two-minute effort trial, run all-out + max pushup Rest one minute between repeats This workout is scored by the total pushups completed for all eight rounds. MPHR Workout #73 each for time: 2x 800m run + 2x 1k run Rest two minutes between repeats.
Run: Monday, February 21 – Friday, February 25, 2011
[youtube=http://www.youtube.com/watch?v=jHZZEdSdnOQ] MPHR Workout #69 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 […]
Run: Monday, February 14 – Friday, February 18, 2011
MPHR Workout #66 five-minute hill run, effort trial, run all-out –rest 1′– four-minute hill run, effort trial, run all-out –rest 1′– three-minute hill run, effort trial, run all-out –rest 1′– two-minute hill run, effort trial, run all-out –rest 1′– one-minute hill run, effort trial, run all-out –rest 1′– MPHR Workout #67 one-hour run time trial, […]
Run: Monday, February 7 – Friday, February 11, 2011
[youtube=http://www.youtube.com/watch?v=xdgqhHsRM48&feature=fvst] MPHR Workout #63 4x five-minute effort trial, run all-out Rest three minutes between repeats MPHR Workout #64 three rounds: 20-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 30″– 40-second effort trial, run all-out –rest 40″– 50-second effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 1′– […]
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: 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: 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: 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: 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 […]
