November 10, 2010

10 minute Warm-up

4 x 6 minutes with 2′ rest

2’@22, 2’@24, 2’@26, 2’@28

Begin the 22 at +8 over 5K pace. at each rate hike quicken pace by 2 seconds and finish at +2 over 5k for last 2 minutes.

Cool down

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