Wednesday September 26, 2012 w/ Coach Candace

Warm up

3, 2, 1 20, 22, 24spm start at 5K + 12

2 x 10 on 10 off at 26 spm 5K pace

15 x 1:20 min on 0:40 min off

1) 22 spm at 5K + 8
2) 24 at 5K + 6
3) 26 at 5K + 4
repeat 4 more times

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