}

Bodyweight Training Plan: Day 20 - Endurance

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Bodyweight Training Plan: Day 20 - Endurance
Presented by Spartan Training®

Today, we’re switching things up for our run, Spartan. We are learning how to varying our inclines between hills and flats. We will be maintaining a consistent run speed on the flats and working a pyramid for incline walking during your “recovery” intervals on the hills.

Try today’s 30 minute run-walk on any treadmill or hilly terrain. Work to maintain the same speed for each run interval as well as the walk interval. If you cannot find varying degrees of hills, push your speed with each “increase” in incline and decrease your speed when you are “decreasing” your incline.

Get ready for a challenging run, Spartan. You can do this.

Workout

Active Mobilization Dynamic Warm Up

5:00 0% Jog (6-7 RPE) 1:00 0% Run (7-10 mph) 1:00 5% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 6% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 7% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 8% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 9% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 10% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 9% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 8% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 7% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 6% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 1:00 5% Walk (3-4.5 mph) 1:00 0% Run (7-10 mph) 2:00 0% Jog (5-6 RPE)

Cool Down Foam Roll any muscles you feel excessive soreness or tightness

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.