10 Overhead Squats at RPE 7
10 Bent Over Rows
10 Strict Bar Dips
800m Run for time
2x800m Run at 90% of you 800m pace.
Rest 3 minutes in between runs.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
The run for time should be at an RPE of a 9 effort. Once you have that time, base the next 2 runs off that pace, 90% of the time. For example, if it took you 3 minutes and 30 seconds to run your all-out 800m run. Your next 2 runs should be at a pace of 3:09 (90%).
Trackback from your site.