Friday March 11, 2011

2,500 meters
begin at 20 rate 5k +8
every 500 go up two beats and 2 seconds faster. Finish at 28 and at 5k or better pace.

10 x 1:30 ON
:30 OFF

1st :30 seconds at 5K pace (26 rate), 2nd :30 seconds at 6 seconds slower, 3rd :30 seconds at 5K pace. keep rate the same throughout.

2 sets of 30 jumpies

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