CategoriesRunning

Engine 14/9/2020 – 20/9/2020

Run, 1000 meters @ 5’’00”-6’00”/km

Run, 1000 meters @ 4’50”-5’50”/km

Run, 1000 meters @ 4’40”-5’40”/km 

Run, 1000 meters @ 4’30”-5’30”/km

Run, 1000 meters @ 4’20”-5’20”/km

Run, 1000 meters @ 4’10”-5’10”/km 

Run, 1000 meters @ Max effort

 

Notes

Run a total distance of 7000 meters. When competing against others it’s important to be able to finish strong after a long run and that is the work-goal in this one. Increase pace in each 1000-meter distance (select a pace depending on your level), with your heart rate gradually increased push near VO2max  when you reach the last 1000 meters and go for the strong finish. 

Options

1000 800 600 meters @ given paces

15 sets of

1000 meters, Bike-erg @ increasing pace*  

Rest 60 seconds between sets

 

Notes

Bike for 10 minutes at a very easy pace before the main session and 5 minutes after as warm-up and cool-down. Start the main session at 1:50.0-2:02.0/km and progressively increase your pace. Make sure you follow a pace sustainable and increasable throughout the total volume.

*Increase you pace every 3 sets.

Options

Bike-erg 500 meters, Row

10 sets of

40 double-unders

200/170 meters, Ski-erg

10 bar-facing burpees over bar

*Go every 4 minutes

 

Notes

This is a total volume of 40 minutes. Try to achieve high performance in each set. Complete the triplet within 6 minutes and rest until the next 4-minute time frame starts *(4:00, 8:00, 12:00, …, 36:00). Be explosive and push swiftly through the triplet, moving at a pace > 95% of max effort. 

Options

40 30 reps of

Double-unders (reps should be perform unbroken)

Ski-erg row

10 8 reps of

Bar-facing burpees over

6 sets of

Run, 400 meters @ moderate pace

20/15 calories, Row @ fast pace

15/12 calories, Assault bike @ max effort

*Go every 6 minutes  

 

Notes

This is a total volume of 36 minutes. Try to achieve high performance in each set. Complete the triplet within 6 minutes and rest until the next 6-minute time frame starts *(6:00, 12:00, …, 30:00). Go each set at a progressively increased tempo. Run at a steady, manageable pace, then go straight to the rower for an explosive set of 20/15 calories and finish on the bike giving all you got. Go at max effort and dont stop until the last second.