Monday September 17, 2012 11:30am w Coach Rob

Warm-up — 10 minutes 4′, 3′, 2′, 1′ at 18, 20, 22, 24spm

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

Leave a Reply

Your email address will not be published.