Wednesday December 14, 2011

3,000 meter warm-up: 1st 1,000 @18 (5K +12) 2,000-1,500 @20 (5K +10) 1,500-1,000 @22 (5K +8) 1,000-500 @ 24 (5K+6) 500-0 @26 (5K+4) 2″ ON, 2″ OFF x 9 22 @ 5K+6 22 @ 5K+4 24 @ 5K or better x 3 Last 2″ piece 24 for 1″ (5K or better) 26 for 1″ (whatever you can manage) Cool Down and Stretch!!

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