STREET PARKING + AEROBIC CAPACITY 5K PROGRAM
Before there was Street Parking, and before there was Aerobic Capacity - there was Miranda the competitive athlete and her running coach - Chris Hinshaw 1987 second place Iron Man finisher and endurance coach extraordinaire.
Twice a week Miranda trained with Coach Hinshaw at a track in San Jose, CA to prepare for CrossFit Games competition. He has since become very respected in the competitive community as the man who has helped all of these strong and skilled athletes develop a better “aerobic capacity.”
Since, Chris has created his own programming for athletes to follow Aerobic Capacity - and of course Miranda wanted to create something special for people trying to get and stay as fit as possible - who don’t have hours a day or a ton of equipment to make it happen.
And here we are.
The two have remained close and wanted to come together to bring the Street Parking Community the expert coaching of Coach Hinshaw, with the quick and effective Street Parking workouts for the ULTIMATE but oh so simple Street Parking + Aerobic Capacity 5k Program.
Both Miranda and Chris know the WRONG thing to do when training for any endurance event is to JUST go out and run. There needs to be a plan to improve across different areas of your running ability. That is why there are 3 focused running sessions per week: SPEED, THRESHOLD, and ENDURANCE.
The program is designed so that anyone can follow - using percentage of 100% effort and RPE (rate of perceived exertion) paces. In each workout - each interval will list what % effort it should be for YOU and how it should FEEL. Don’t get too hung up on it being perfect and trust that following how you FEEL can be extremely effective - especially for someone who doesn’t have a ton of experience with this type of training.
It’s also a mistake to not strengthen the body as a whole and increase power, explosiveness, strength, range of motion, and muscular endurance in workouts OUTSIDE of just running. That is why this program ALSO includes 2 days of the regular Street Parking Program + 1 day per week of Butts and Guts (weak glutes, hamstrings, and core are some of the major contributors to many running related injuries and improper running form).
Of course the program wouldn’t be complete without RECOVERY - so we have included suggestions for the best SP Maintenance videos to throw in on your rest day.
It’s all here. Run at a track. Measure a 200, 400, and 800 meter distance in your neighborhood. Or jump on your treadmill. It’s time to improve that 5k!!
Before we get into the workouts - here are a few instructions:
Follow the pacing guidelines. The paces are there for a REASON. Sprinting every interval will NOT improve your time more than doing the workouts as they are written.
Don’t shorten or lengthen the rest. The rest intervals are important. Some are short. Others are longer. All of them have a purpose specific to the workout. Wear a watch.
If you haven’t been running AT ALL - diving into this might be a LOT. We suggest you start with 3-4 weeks of doing the regular Street Parking Endurance programming posted in Members Only and Wodify every Sunday. You may even need to cut these in ½ at first. Build some stamina and muscular endurance to prevent overuse injury or just straight up burn out.
If you are wrecked from the week of training - take out the Sprint portion of the Saturday workouts. They are there to help you build speed when you are fatigued - but that only works if you are ACTUALLY able to sprint. More important to keep consistency with the program than wear yourself out.
Follow the instructions for how to choose the appropriate Street Parking workouts. Do not go ALL OUT on the Moderate Intensity day. If your focus is truly on the run training - you need to be fine not burning yourself out with the regular programming. DO go all out on the High Intensity day though.
Don’t skip the Butt and Guts programming. These workouts are posted weekly on Sunday on Members Only and Wodify. If you come across one that you are unable to do - based on equipment or movements - you may scroll back and find one from the past.
RECOVER. You absolutely MUST take one full rest day per week with some stretching and mobilizing. We highly recommend the Street Parking Maintenance Videos listed in the program as part of your recovery plan.
EAT!! If you haven’t been running a lot - these workouts are going to be a bit of a shock to the system. Don’t be surprised if you are super hungry. Eat enough, but have a plan if your goal is to lose weight. The extra hunger might lead to bad decisions - so plan your eating to make sure you are eating ENOUGH but that it’s quality food. (May we suggest a Street Parking Nutrition Template???)
Stick with the program - but don’t be too rigid. Your kid might get sick on one of your run days. You might end up at a hotel with no working treadmill. You might mess up this schedule during the 8 weeks. RELAX. If you miss a workout - adjust. Either make it up on the next scheduled run day, replace one of the Street Parking workouts with it, or just straight up skip it and move on. You’ll be fine.
UNDERSTANDING HOW TO FIND YOUR PACE:
You will see the following paces listed on the running workouts. Follow them as closely as possible. Don’t be surprised if you aren’t sure how to find your pacing when you first begin the program. Part of what we are trying to learn is what is sustainable for us and what isn’t. This information is critical on race day!
Here is a bit more info to help you understand how it should feel:
EASY: 60-70% SUSTAINABLE AND VERY COMFORTABLE:
You feel like you could hold this pace for a very long time. You could easily hold a conversation here.
MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE:
You could definitely still hold this pace for quite a long time, but it wouldn’t be as fun. It would be difficult to hold a conversation outside of a few words here and there at this pace.
FAST: 85-90% - UNCOMFORTABLE BUT SUSTAINABLE:
You aren’t talking much to anyone at this pace. You are definitely able to hold it for the distance you need to hold it for, but it’s uncomfortable for sure.
FASTER: 90-95% UNCOMFORTABLE BORDERING ON UNSUSTAINABLE
This pace is very uncomfortable and although you know you will make it for the distance - you aren’t sure you want to. You will need some time to recover.
FASTEST: 95-100% EXTREMELY UNCOMFORTABLE AND UNSUSTAINABLE
The absolute fastest you think you can hold for this distance. Extremely uncomfortable an hard to recover from.
SPRINT: ALL OUT. Burn it down!
WALK: Walk. As slow as you need to in order to recover, but don’t stop moving.
JOG: This is NOT a walk. You must at least attempt to shuffle your feet. Don’t stop moving.
REST: Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.
HOW TO CHOOSE THE RIGHT STREET PARKING WORKOUTS:
You will see 3 days with Street Parking workouts listed and the types of workouts you should look out for on those days. Here is a bit more info to help you pick the right workouts - while still keeping up with the most current SP workouts:
Pick a workout that is not too heavy - mostly lightweight or bodyweight.
Pick a workout that is steady moving and not interval based. Find a workout with a goal time of 12-20 min with no rest interval built in. An EMOM that you are able to adjust reps to something that won’t be a struggle to maintain. A 12-20 Min AMRAP.
Hit this workout at 80% intensity. You shouldn’t have to lay down when it’s over. You should be able to answer simple questions and be able to speak.l
Allow yourself to be OK lowering the intensity for this workout.
Maybe even do a SHIFT workout. ALL of these are perfect for this day.
Movements that are great for this day (not the only movements - but some good suggestions):
Burpees
Push Ups
Sit Ups
Pull Ups or Rows
KB Swings
Wall Balls
Air Squats
Rowing / Biking
Anything with your Sandbag
Dumbbell Snatch
Step Ups
Mountain Climbers
Push Press / Jerk
Toes to Bar
Devil Press
Lunges
Wall Walks or Inchworms
This workout should be the most taxing Street Parking workout you do each week.
Pick a workout with work/rest intervals. Like 4 x 3 min AMRAP with 2 Min Rest between AMRAPS. These workouts intend for you to go all out for each 3 min interval.
EMOMs that might be hard for you to maintain.
Workouts with weight that is heavier than normal.
Workouts with more explosive movements
Workouts with no rest intervals but have a goal time of 10 min or less.
Oly or Power workouts are another option - or this day would be the day to add them in before your regular workout.
Movements that are great to look for on this day (of course may be mixed in with movements not on the list as well):
Deadlifts
Power Cleans
Box Jumps
Jump Overs
Clean and Jerks
Thrusters
Back Squats
Front Squats
Street Parking Butts and Guts is a program designed quite honestly for injury prevention. Many injuries - especially in runners - come from a weak core or weak glutes and hamstrings. Working these in will also improve your run form AND provide you with more strength and explosiveness to finish the race strong - or get up hills and pass people more effectively. Follow the weekly Butts and Guts workouts posted in Members Only and Wodify - or scroll back to any past Sunday and find one that works for your equipment.
When we add in a bunch of running - we are asking for tight hips, hamstrings, worn out legs and calves - the list goes on. Being tight in these areas can lead to improper positioning when we run, which ultimately makes us less efficient and more prone to injury. Use the following Street Parking Maintenance Videos on your rest day to help you recover!
WEEK 1: 5.7 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST / MAINTENANCE DAY
RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST
Total: 2400m
SCORE: TOTAL TIME
GOAL= Don't worry as much about total time. Try to match all 200 meter FAST times. Do not mess up paces to improve score.
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN
STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS
NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.
Total: 3400m
SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.
**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
2 MILES - EASY
REST 3 MIN
2 ROUNDS
SPRINT 40 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS
2 ROUNDS
SPRINT 60 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS
SCORE: 2 MILE TIME
GOAL: Don't go fast. Ha ha. This is meant to just get you running EASY for 2 miles straight. Keep the same pace throughout. A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 2: 6.4 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
2 ROUNDS
RUN 500 M - MODERATE
REST 2 MIN
RUN 400 M - FAST
REST 2 MIN
RUN 300 M - FASTER
REST 2 MIN
RUN 200 M - FASTEST
REST 2 MIN
Total: 2800 M
When it says to go FASTER for each one - that means the speed of your actual PACE (how quickly you are moving) get's faster. Not just the time of each distance. So push the PACE faster on each one.
SCORE: Total Time (including rest)
Goal: As always - it's not about your score - it's about holding proper pace. Work to have Round 2 paces match Round 1 paces.
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG
RUN 100 M - FAST
REST 2 MIN
Total: 3800 M
SCORE: TOTAL TIME (including rest)
GOAL: As always - do not mess up paces to improve score. Aim to push the 100 meter runs. Go SLOW on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
2 MILES AT EASY PACE
REST 3 MIN
2 ROUNDS:
SPRINT 60 METERS
REST AS NEEDED TO FULLY RECOVER
2 ROUNDS
SPRINT 80 METERS
REST AS NEEDED TO FULLY RECOVER
SCORE: 2 MILE TIME
GOAL: Don't go fast. Ha ha. This is meant to just get you running EASY for 2 miles straight. Keep the same pace throughout. A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 3: 7.2 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST
Total: 2600 M
SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
2 ROUNDS
RUN 1000 M - MODERATE
REST 3 MIN
RUN 400 M - FAST
REST 3 MIN
RUN 600 M - FAST
REST 5 MIN
Total: 4000 M
SCORE: TOTAL TIME (including rest)
GOAL: Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
3 MILE RUN - MODERATE EVERY 3 MIN DURING RUN DO A 15 SECOND ACCELERATION. MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE 15 SECOND ACCELERATION = PICK UP THE SPEED FOR 15 SECONDS SCORE: TOTAL TIME (Do not go harder than MODERATE to get a better score) GOAL: Learning how to push the pace a few times throughout a steady state run - maybe even picture PASSING someone!
WEEK 4: 6.8 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
RUN 300 M - FAST
1 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 600 M - MODERATE
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 300 M - FAST
Total: 3000 M
SCORE = TOTAL TIME (including rest)
GOAL = Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
RUN 1200 M - EASY
REST 2 MIN
RUN 1200 M - MODERATE
REST 2 MIN
RUN 1200 M - EASY
REST 2 MIN
STRAIGHT INTO
6 ROUNDS
SPRINT 100 M
REST 30 SECONDS
Total: 4200 M
SCORE = TOTAL TIME (including rest)
GOAL = Keep the EASY sections EASY. MODERATE 1200 should be faster than other 2. Push pace on the sprints but aim to make all of them the same pace.
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
RUN 2 MILES - EASY
REST 3 MIN
2 ROUNDS
SPRINT 80 M
FULL RECOVERY
2 ROUNDS
SPRINT 100
FULL RECOVERY
2 ROUNDS
SPRINT 200
FULL RECOVERY
SCORE: Total Time for 2 Miles Only
GOAL: Each of the sprint distances will be slower in pace because the distances are longer. But they should be 90% effort for THOSE distances. Rest as needed to go 90% again for each.
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 5: 9.2 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
RUN 2000 M- MODERATE
REST 6 MIN
ONE ROUND
RUN 200 M- MODERATE
100 M RECOVERY WALK
RUN 400 M - FAST
100 M RECOVERY WALK
RUN 300 M - FAST (FASTER THAN THE 400)
TOTAL: 3100 M
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
RECOVERY WALK = WALK AT A PACE YOU NEED TO WALK TO RECOVER
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
SCORE: RECORD TOTAL TIME - DO NOT MESS UP PACES FOR BETTER SCORE. NOTE 2000M TIME IN COMMENTS
GOAL: PRE-FATIGUE IN THE 2000 METER RUN AND THEN TEACHING YOUR BODY HOW TO FIND A HARD FINISH!
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE
TOTAL: 4800 M
SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.
GOAL: LEARNING TO PACE AND NOT COME OUT TO HOT. FINISHING STRONG!
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
4 MILES AT EASY PACE
REST 5 MIN
3 ROUNDS
RUN 150 M - SPRINT
REST AND RECOVERY COMPLETELY BETWEEN SPRINTS
TOTAL: 6400 METERS (PLUS 450)
SCORE: TOTAL TIME FOR 4 MILES ONLY. DON'T MESS UP EASY PACE TO GET A BETTER SCORE.
GOAL: WALK IF YOU NEED TO BUT TRY YOUR BEST NOT TO. YOU'VE GOT THIS. KEEP A SUPER CHILL PACE.
**If this distance is already a stretch for you, or if you really pushed the rest of your training this week- skip the sprints!
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 6: 7.3 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
6 ROUNDS
RUN 200 M - EASY
RUN 300 M - FAST
RUN 200 M - FASTER
REST 90 SECONDS BETWEEN ROUNDS
TOTAL: 4200 M
SCORE: TOTAL TIME INCLUDING REST. DON'T MESS UP PACES TO GET A BETTER SCORE.
GOAL: EACH ROUND SHOULD BE ROUGHLY THE SAME TIME. LEARN HOW TO FIND THESE PACES.
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
4 ROUNDS
RUN 300 M - MODERATE
RUN 100 M - FAST
AFTER ALL 4 ROUNDS REST4 MIN
THEN
RUN 300 M - EASY
RUN 300 M - MODERATE
REST 2 MIN
RUN 200 M - MODERATE
RUN 200 M - FAST
REST 1 MIN
RUN 100 M - FAST
RUN 100 M - SPRINT
TOTAL: 2800 M
SCORE: TOTAL TIME. DO NOT MESS UP PACES TRYING TO GET A BETTER SCORE.
GOAL: PLAY AROUND WITH PACING AND SEE HOW YOU RECOVER. IT IS IMPORTANT TO LEARN WHERE YOUR BOUNDARIES ARE. THEN OF COURSE - FINISH STRONG!
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
RUN 3 MILES - EASY
TOTAL: 4800 M
EASY= 60-70% SUSTAINABLE AND VERY COMFORTABLE
SCORE: TOTAL TIME. KEEP IT EASY!!!
GOAL: SAME COMFORTABLE PACE THE WHOLE TIME. JUST ANOTHER CHANCE TO GET THE BODY USED TO BEING ON THE FEET FOR THIS LONG.
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 7: 5.7 MILES TOTAL
3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
1 STREET PARKING BUTTS AND GUTS + 1 REST DAY / MAINTENANCE
RUN 200 METERS - FAST
REST 1 MIN
RUN 200 METERS - FAST
REST 1 MIN
RUN 400 M - MODERATE
REST 1 MIN
RUN 200 M - MODERATE/FAST
REST 1 MIN
RUN 200 M - MODERATE/FAST
REST 1 MIN
RUN 400 METERS - MODERATE
REST 1 MIN
RUN 200 M - FAST
REST 1 MIN
RUN 200 M - FAST
TOTAL: 2000 M
SCORE: TOTAL TIME INCLUDING REST. DO NOT MESS UP PACES TO GET A BETTER SCORE
GOAL: EACH 200 SHOULD BE FASTER THAN THE ONE BEFORE IT. BOTH 400S ARE MODERATE
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
RUN 1200 M - MODERATE
REST 4 MIN
RUN 200 M - SPRINT
REST 2 MIN
RUN 1000 M- MODERATE/FAST
REST 3 MIN
5 ROUNDS
RUN 100 - SPRINT
30 SEC WALK
AFTER FINAL 30 SEC WALK
RUN 800 M - MODERATE
TOTAL: 3900 M
SCORE: TOTAL TIME INCLUDING REST. DON'T MESS UP PACES TO GET A BETTER SCORE.
GOAL: THE "PACE" (NOT THE TIME IT TAKES TO COMPLETE BUT THE GENERAL PACE) OF THE 800 SHOULD BE THE SAME AS THE 1200 AND 1000 FROM BEFORE ALL OF THE SPRINTING.
This workout can be the most taxing SP Workout of the week. Good options for this one are workouts with scheduled rest (like rest between rounds where the goal is to go all out each time). Other great options are workouts that will push you to move heavier load or a lot of explosive movement. See above write up for more info.
Street Parking Butts and Guts is specifically designed to strengthen the glutes, hamstrings, and core. Keeping these muscles strong is critical to injury prevention and also having a powerful sprint.
Follow the weekly Butts and Guts accessory workout posted Sunday on Members Only and Wodify, or go back to a previously posted Butts and Guts Session.
RUN 2 MILES - EASY
TOTAL: 3200 M
EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
SCORE: TOTAL TIME. KEEP IT EASY!
GOAL: GET SOME TIME ON YOUR FEET BUT TAPER DOWN A BIT!!
BEST 3 SP MAINTENANCE OPTIONS FOR 5K TRAINING:
HIPS
SCIATICA/PIRIFORMIS
HAMSTRINGS
**See Street Parking Members Only for all Maintenance Videos!
WEEK 8: RACE WEEK!
2 RUN WORKOUTS + 2 STREET PARKING WORKOUTS +
+ 1-2 REST DAYS / STREET PARKING MAINTENANCE
2 ROUNDS
RUN 200 METERS - FAST
REST 2 MIN
RUN 400 METERS - MODERATE/FAST
REST 2 MIN
RUN 800 METERS - MODERATE
REST 2 MIN
RUN 400 METERS - EASY
REST 2 MIN
RUN 200 METERS - FAST
REST 2 MIN
RUN 200 METERS - FAST
REST 2 MIN
TOTAL: 2400 METERS
SCORE: TOTAL TIME.
GOAL: Do NOT shorten rest or mess up paces to get a better score. This is to teach us how to find and hold our paces - use a short recovery window but keep moving, and then pick it back up again.
Today you should hit an SP Workout at 80% effort - or not track your score at all. Good options are workouts that don’t have scheduled rest (AKA not sprint type intervals. A 12-20 Min AMRAP with mostly bodyweight or moderate loading would be a great option. Or an EMOM without pushing loading or reps. See above write up for more info.
RUN 1600 - EASY
REST 2 MIN
THEN
4 ROUNDS
SPRINT 200 METERS
REST 2 MIN
SCORE: TOTAL TIME FOR 1600 M (1 MILE) ONLY.
Goal: Take it easy. We are tapering down for your run!
**This session should be at 2-3 days before your race.
If you are feeling good and want to do a regular Street Parking Workout - hit another moderate intensity day. Nothing too explosive or heavy. No sprint type intervals. Also - do this workout if your race is on SUNDAY and you have been following this program Mon - Sun each week.
If your race is on SATURDAY and this workout falls on Thursday - you may also choose to use it as an additional rest day before the race.
This is the day before RACE DAY!!! Make sure you MOVE by doing some stretching and maintenance, maybe something to get a little warm and sweaty but definitely nothing that will make you sore or is taxing.
Eat good food. Hydrate. Get good sleep!
ALRIGHT - IT’S TIME!
Get a good breakfast, get a good warm up, go out there and have a blast!
If you aren’t signed up for an official 5k but are just testing on your own - that’s great too! Let us know how you did!