Wednesday Oct 31, 2012 W Coach Ted

10 min warm up 4, 3, 2, 1 at 18, 20, 22, 24spm start at 5K+12

2 x 20 on 10 off at 26spm 5K pace

3,000 meters at 26 5K + 2

5 min warm down steady state at 20spm 50% effort

Stretch

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