Endurance WODs, Q2

This batch of Endurance WODs are posted in bulk and will cover April 2nd – June 23rd. Whereas the previous 12 weeks had a more strict structure of X amount of repeats, these coming weeks will challenge you to push yourself and analyze your performance. A lot of these WODs say “until form/pace deteriorates” so you keep repeating the interval until you’re broken: whether it’s one repeat or if you have to keep running for 3 hours before you get winded. Rowing intervals are also included since some of you have expressed interest in rowing instead of running.

WEEK 1
Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates
Run (SUN): 5k @ 85% 5k TT pace
Run (THU): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates
Row (THU): Repeat 2k, recover 4:00, until form/pace deterioriates (:10-:15sec)
Row (SUN): 3k @ 85% 2k TT pace

WEEK 2
Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds
Run (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates
Run (SUN): 10k TT

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds
Row (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates
Row (SUN): 5k TT

WEEK 3
Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (SUN): 10k @ 85% 10k TT pace

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30
Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Row (SUN): 5k @ 85% 5k TT pace

WEEK 4
Run (TUE): 3 x (200m + 400m + 600m)
Run (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates
Run (SUN): 5M @ 90% of 10k TT pace

Row (TUE): 3 x (250m + 500m + 750m)
Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates
Row (SUN): 8k TT

WEEK 5
Run (TUE): Repeat 100m, recover 3:00, until form/pace deteriorates
Run (THU): Repeat 1000m, recover 3:00 min, until form/pace deteriorates
Run (SUN): 10M TT

Row (TUE): Repeat 125m, recover 3:00, until form/pace deteriorates
Row (THU): Repeat 1200m, recover 3:00 min, until form/pace deteriorates
Row (SUN): 10k @ 85% 10k TT pace

WEEK 6
Run (TUE): Repeat 1200m, recover 3:00 min, until form/pace deteriorates
Run (THU): 3 x (100m + 200m + 400m), 1:1 work:recover
Run (SUN): 2M at 90% 2M TT pace

Row (TUE): Repeat 1500m, recover 3:00, until form/pace deteriorates
Row (THU): 3 x (125m + 250m + 500m), 1:1 work:recover
Row (SUN): 2k TT

WEEK 7
Run (TUE): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates
Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Run (SUN): 5M TT

Row (TUE): 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates
Row (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Row (SUN): 5k @ 85% 2k TT pace

WEEK 8
Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Run (THU): Repeat :30 on :30 off until form/pace deteriorates
Run (SUN): 5M @ 90% 5M TT pace

Row (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Row (THU): Repeat :30 on :30 off until form/pace deteriorates
Row (SUN): 10k TT

WEEK 9
Run (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 400m, recover 2:00 until form/pace deteriorates
Run (SUN): 13.1M TT

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates
Row (THU): Repeat 500m, recover 2:00 until form/pace deteriorates
Row (SUN): 15k @ 85% 10k TT pace

WEEK 10
Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates
Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates
Run (SUN): 5k @ 90% 5k TT pace

Row (TUE): Repeat :60 on, :60 off, until form/pace deteriorates
Row (THU): Repeat 2000m, recover 3:00 until form/pace deteriorates
Row (SUN): 5k TT

WEEK 11
Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Run (THU): :20 on / :10 off x 8 Rounds
Run (SUN): 5M TT

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Row (THU): :20 on / :10 off x 8 Rounds
Row (SUN): 10k @ 85% 5k TT pace

WEEK 12
Run (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Run (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on
Run (SUN): 8M @ 85% 5M TT pace

Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Row (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on
Row (SUN): 8k TT




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