Monday August 13, 2012 w coach Rob

Warm-up

8 min – 5k+4/5 (rate – 22)
6 min – 5k+2/3 (@24)
4 min – 5k pace (@26)
2 min – 5k-2 (@26-27)
1 min – 2k pace or better (@28 or faster)
2 min rest in between each of these.

Cool down

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