Friday December 10, 2010

Warm-up.

3 x 6 minutes. 5 minutes rest in between.

first one at 5k pace

second one at 2k pace +1 (or better).

third one — an active cool down, 5k pace+8 (or better).

rate: your choice — likely 28 or better

Go for it on the second piece — this is the core of the workout.

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