THE HARD(ER) TO KILL 5-MILER

This workout is all conditioning and will test your will, mental toughness and stamina. I normally accomplish this workout with ROWING. I posted a picture of my whiteboard below to help make sense of it. Pay attention, the workout is not as complicated as it may seem.

Will you survive, or "get killed"?

HOW IT WORKS:

The workout was designed for rowing, but you can run.
The workout is 5 miles worth of 400m intervals...Yea, that's right!
Rest time is 2 minutes between each 400m interval for the duration of the workout
Miles 1, 3 and 5 are your "working" fast(er) paced intervals
Miles 2 and 4 are your "rest" pace intervals (5 seconds slower than working pace)

RULES:

Failing an interval, also known as going slower than the set pace (working or rest), is a failure of the entire workout. In the Hard(er) to Kill Challenges it is called "Getting Killed"
Resting for more than 2 minutes is also "Getting Killed"
"Getting Killed" means failure, so STOP the workout
If you "get killed" in the first mile, add 5 seconds to your pace and start over.
The only way to survive...Complete all 5 miles with scheduled rests and at set pace.

PACE:

ROWING

Competitor = 1:24 per 400m, rest pace = 1:29
Established = 1:36 per 400m, rest pace = 1:41
Recruit = 1:44 per 400m, rest pace = 1:49

RUNNING

Competitor = 1:18 per 400m, rest pace = 1:23
Established = 1:33 per 400m, rest pace = 1:38
Recruit = 1:43 per 400m, rest pace = 1:48

Are you hard to kill??