lactate threshold @ park lake loop
1. warm-up circuit
2. 1-2 mile wu + strides
3. women= 5-6 mile continuous run
(2 mi @ 10k+30", 2 mi @ 10k+15", 1-2 mi @ 10k pace)
men= 9 mile continuous run
(2 mi @ 10k+1', 2 mi @ 10k+45", 2 mi @ 10k+30", 2 mi @ 10k + 15", 1 mi @ 10k pace)
800 group: 4 x 1 mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia
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