These High Intensity Endurance workouts are dark! They are excellent for physiological training, but wicked for the psyche, too!
Best performed on treadmill or track or well marked road/path…no yo-yo times.
Lock it in, no let up! It’s not a power workout (where effort goes up/down), that is more spiky with rest between reps. This is a SUSTAINED (ENDURANCE) effort…hold to the fire and don’t let up.
*Practice the breathing (calm rage)
*MFT: When the mind says “Let up” don’t, DO NOT give in
*Find ways to distract, compartmentalize, and just out-will the pain
Warm Up 10-12 minutes
12 or 15 or 18 or 20 min. Fast pace run; 88-90% HRmax
(this is an uncomfortable pace….not conversational…lock it in and HOLD IT!)
Core (Repeat from other day)
10 Swiss Ball Pass
10 Side Plank Hip Pulse (l/r)
10 Swiss Ball Tuck
10 Hip Bridge (feet on ball)
2 minute Plank
(rest 1 minute between planks)
This is an advanced endurance workout.
Substitute: [Do something else] x 0 = Tempo; correct, there is no substitute.