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31
Aug

Enduring ‘Til the End

Summer is winding down, get those Endurance WODs in.  We have tweaked, re-vamped, and stepped up our Endurance Programming, and we've seen it already implemented.  Now is your chance to hop on and get ready for those last few races.  Below you will find the next 2 weeks of programming, and the upcoming week's programming will be available at the bottom of the WOD Page every Sunday.  Let's finish the season strong!

albany fitness

 

Next 2 weeks of the Endurance Program:

 

Week 3

Long Interval: 3 x 1200m

*Rest 3:00, hold efforts within 3-5 seconds

Short Interval: 4 x 400m

*Rest 90 seconds, hold splits within 2-3 seconds

Tempo/Time Trial: 45:00 @ 85% Effort

 

Week 4

Long Interval: "Lactate Shuffle" 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Short Interval: Tabata Running: 8 x 20:10

*If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Tempo/Time Trial: 5k TT

 

For the entire 12 week program, check out the new Endurance Programming Page.

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