Friday May 25, 2012 with coach Rob May 30, 2012UncategorizedDuncan 10 min warm-up (4,3,2,1 – starting out at an 18) 6 x 2 min 2 min rest First one at 5k pace to warm-up. Rapidly move toward 2k pace as you progress. Last couple should be at 2k pace. Cool down