20 min warm up
16, 18, 20, 22 @ 2K+25, 2K+23, 2K+21, 2K+19
5 x 1:20 with :40 sec rest
@ 5K pace
1 min ON, 1min OFF x 15
at 2K+4 at 26 rate
Cool Down
20 min warm up
16, 18, 20, 22 @ 2K+25, 2K+23, 2K+21, 2K+19
5 x 1:20 with :40 sec rest
@ 5K pace
1 min ON, 1min OFF x 15
at 2K+4 at 26 rate
Cool Down