Friday October 8, 2010

Warm up 5-8 minutes

3,000 meter piece at 26
5K pace +6

3 min rest

2,000 meter piece at 26
5K pace +3
2:30 min rest

1,000 meter piece at 26
5K pace
1:30 min rest

500 meter piece at 28-30
5K -2 to -4

cool down

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