Workout for Wednesday May 30, 2007

Welcome back from the Memorial Day long weekend! Today’s workout will be a nice series of cruisers to help you back on the schedule. Nice low rate with good steady 3/4 pressure.

Warm-up: 5 minutes

12 minute piece: 1st 6 minutes @ 22 with a pace of 4 seconds slower than 5K pace. 2nd 6 minutes @ 24 @ 2 seconds above 5K pace

rest 3-4 minutes

8 minute piece: 1st 4 minutes @ 24 rate, 2 seconds above 5K pace; 2nd 4 minutes @ 26 at 5K pace

Rest 3 minutes

6 minute piece: 1st 3 minutes @ 26 @ 5K pace; 2nd 3 minutes @ -2 faster than 5k Pace

Cool Down

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