Wednesday, November 4, 2009
Monday November 2, 2009
40 - 60 min steady state
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
posted by Duncan PERMALINK 
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