Level 1

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time greater than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time greater than 20:15/ 21:45

Level 2

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time less than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 20:15 / 21:45

Level 3

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 17:30/18:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 19:00 / 20:15

Level 4 Rx

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 16:30/17:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 17:20 / 18:00

Motivation

On Sunday night I received a phone call from my Father.  Unfortunately, my Father and I are not very close.  We have become much closer the last few years because I want my kids to know their Grandfather.  When I answered the call I asked him if I could call him back in 30 minutes.  After a slight pause he began to speak in a tone that I have never heard from him.  I feared something had happened to my step-mom.  He continued to tell me that he had just learned that his father had passed away.  I have never heard my father choked up.  I have always wondered what his reaction would be knowing that he was not very close to his father.  The funeral will be late next week, but I am headed up to spend a few days with my father.  I am hopeful that this event while very sad will bring a change of heart for all those involved.  There are events in our lives that shape our very being.  I think my Father’s lack of a father figure in his home as a child ill equipped him to be a father.  My youthful anger has turned to an understanding.  He has made many of the same mistakes.  He has a strained relationship with my younger brother and sister.  We must break the cycle.  I hope that my grandfather’s passing will bring us closer together.  Life is precious.  Life is good.  I have much to be thankful for.

Strength

Front Squat or Press

Strategy

We last did this workout on February 26th. The workout strategy doesn’t change much. If your goal is to be able to run an 8:00 minute mile then let us practice running faster than that pace. The longest interval today is 800 meters or half a mile. You can run half a mile at a faster pace than you can run one continuous mile. To run at an 8:00 minute mile pace you will need to do the following: 800 meters in under 4:00 minutes 600 meters in under 3:00 minutes 400 meters in under 2:00 minutes 200 meters under 1:00 minute

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