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

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Session #2

RUN

30 minutes for distance

*Increase speed every 6 minutes.