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…
Tuesday 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds Thursday 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds Sunday 5k-15k TT
Tuesday 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds Thursday 2-4 x 1600m, rest 5:00, hold efforts within 5-10 seconds Sunday 3 x 5k @ 10K TT pace, 5:00-10:00 rest, hold each effort within 2:00-3:00
Tuesday 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds Thursday 6-12 x 300m, rest 1:00, hold within 2-3 seconds Sunday 10K Time Trial
Tuesday 4-8 x 400m TT, rest 3:00-4:00 Thursday 3-7 x 4:00, hold distance steady for all intervals Sunday 2-4 x 5K @ 90% of 5K TT pace -rest 5:00-10:0p -hold efforts within 2:00-3:00 of eachother
Tuesday 2-6 x 4:00, rest 3:00, hold distance steady for each interval Thursday 2-6 x 200m, rest 1:00, keep each interval within 3-5s 2-6 x 400m, rest 1:30, keep each interval within 3-5s Sunday 5K @ 10-mile pace from week 7
Tuesday 4-8 x 400m, rest 1:30, keep each interval within 3-5s Thursday 2-6 x 1000m, rest 2:00-3:00, keep each interval within 3-5s Sunday 10 mile TT
Tuesday 3 x (200m, 400m, 800m), rest = work Thursday 4-8 x 400m, rest 1:30, hold splits within 3-5s Sunday 7 miles @ 95% of 10K pace from Week 4
Tuesday 4-8 x 400m, rest 2 minutes, keep each interval within 3-5s Thursday 2-4 x 800m TT, rest 5 minutes, max effort Sunday 5K run @ 85% of 10K pace from week 4
Tuesday 2–4 x 1000m, rest 3:00, keep each interval within 3-5s Thursday 3–6 x 400m, rest 2:00, keep each interval within 3-5s Sunday 10K TT