15 minutes; 4, 3, 2, 1 @ 20, 22, 24, 26
1:30 ON, :30 seconds OFF @ 26 x 6 (PACE: 5K or better by -2)
rest 3-5 minutes
The objective is to stay on a consistent pace. This should be at a 5k pace or better. Keep good technique and stay long and strong with a dynamic motion at the catch and at the beginning of the recovery. We are trying to mentally and physically maintain strength throughout the point of fatigue. Enjoy!