Lead by Ted 3 x 2500m 18, 20 ,22, 24, 26 Change rate every 500m First one start at 5k + 12 Second one lower splits by 2 seconds Third same as second. 1500m 22, 24, 26 same pace as number three with an extra push the last 500 meters.
Lead by Ted 3 x 2500m 18, 20 ,22, 24, 26 Change rate every 500m First one start at 5k + 12 Second one lower splits by 2 seconds Third same as second. 1500m 22, 24, 26 same pace as number three with an extra push the last 500 meters.