Objective: Stamina
Warmup:
1) 4 rounds
10x pushups
10x situps
10x squats
100 meter run
Training:
1) 5 mile run for time
Comments:
Whoa. I can honestly say this was the most awful thing I have done in a long time. To be accurate we ran it on a 400m track. 20 laps around a track is total drudgery.
The last time I did this was in the Military and I was a hefty 195lbs. Too much Mega-Mass and Flex magazine. Sub 40 minutes is the standard and that was difficult then. I ran a 34:10 today at a feathery light weight of 165lbs.
This is just a bench mark. The next 4-6 weeks we will have running workouts programmed for Tues/ Thurs. Look for a retest in just over a month.
I picked up the above watch just before the run. It's not super hollywood looking but is a damn good training watch. It counts your laps, allows you to review each split, gives you an average, and a best lap as well. Not a runner? Use the split counter to count rounds in an AMRAP or Rounds for time. It also has 5 interval timers. So you can set it for something like below and it will count the rounds for you.
5 rounds
20 sec burpee
20 sec swing
20 sec ball slam
30 sec rest
$55 at http://soleusrunning.com