THE HARD(ER) TO KILL 5-MILER

One of my personal favorites!! Compare to 20141028

This workout is all conditioning and will test your will, mental toughness and stamina. I normally accomplish this workout with ROWING. 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??