Friday December 3, 2010

7,500 Meters

Begin the workout at 24 spm at 5K pace +8, +10

At the beginning of each 500 meter increment take a power 10 or 100 meters) at 26 spm at 5k pace, then settle back down to 24 at 5k pace +8

Do this for the entire piece.

Cool down for 5 minutes and then stretch

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