*m+w800: (6:30AM) 4 x 400m
(3:30PM) at river or park cinder loop
1. warm-up circuit
2. 1-2 mile wu + strides
3. race pace or better intervals
w= 5 x 1200, r= 2.5'
m= 6 x 1600, r= 3'
4. easy cd according to mileage target
5. stretching
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2 comments:
6 x 1600 or a rough estimate of where 1600 finishes on the gravel loop. started at 5:20 and worked down to 5:10
to be exact...
5:20-18-17-14-13-10
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