Here's my Thursday morning workout during the General Endurance Block (currently 6-week). Each week I'll increase the sets and/or reps until I get to 5 sets of 10 reps. Rest between sets will go from 40 to 30 in the second three weeks.
1 lap 3% grade at 3.9 mph
3 sets of 8 tempo weighted lunges (four count, 40 seconds between sets)
2 laps 4% at 3.9, 5% at 3.9
3 sets of 8 tempo weighted lunges
1 lap 6% at 3.9
3 sets of 8 tempo weighted lunges
1 lap 3% at 4.2
