2. 1-2 mile wu + 3 x bounding + 3 x starts
3. workout
wmd= 6k hard run on track
mmd= 4 mile hard run on track
mld= 8 mile run on park lake loop
alternating 1 mile @ 10k pace and 1 mile at 10k + 1'
4. 1-2 mile cd + static stretching
*post results to comment section*
4 comments:
5:51
5:22
6:06
5:18
6:29
5:10
6:37
5:03
total 46 minutes for the eight miles.
We felt good. Everyone stuck together throughout the workout until the last mile, where Morgan and D.J. finished in 5:08.
What Greg said...
Same as greg
2 mile warmup
4 miles hard: 22:24
2 mile cooldown
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