Wednesday August 13, 2007

Today is an 85%-90% effort day with medium intervals.

10 mins: @ 4min @22, 3 min @24, 3 min @26 x 3

Pace: +6 (5k) @ 22, +4 @ 24, 5K Pace @ 26

For the first 10 min piece, use the first 4 minutes as warm-up. Then be sure to be at pace when moving up to 24 rate.

Be at full pressure for the last piece and see about being faster than 5k pace for the last 10 minutes…challenge yourself!

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