Rowfficient Endurance Program - Week 5 (At home running workouts)


Session #1

RUN


5 Rounds, 3' rest between rounds:


400m run (5k time trial pace)

100m jog

200m run (slightly faster than 5k time trial pace)

100m sprint

____________________________


Session #2


RUN


30 minutes for distance

*Increase speed every 6 minutes.

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