Surge Elite Performance & Fitness – ENDURANCE

Endurance

RUN: Metcon (Time)

**Start every set with 100 double unders**

Rest 1’ between wvery run interval AND set

Set 1:

4 x 300m at moderate pace

Set 2:

3 x 400m at moderate pace

Set 3:

2 x 600m at 1-mile pace

Set 4:

1 x 800m at moderate pace

Set 5:

4 x 200m fast

Last 200s simulate a strong finish!! Save some energy by maintaining a moderate pace for most of the runs…other than the 600s. The double unders will allow you to spark HR before the beginning of a new set. Only do double unders for portions with “Set #,” not before each and every run interval.