m800: 4 x 200, r= 300j, then 600+300, r= 600j, all @ 800GP
all others, choose one from below:
continuous 1600 using 1500 goal pace:
800GP + 400LT + 400GP
continuous 4800 using 5k goal pace:
1200GP + 600LT + 1200GP + 600LT + 1200GP
continuous 9600m using 10k goal pace:
(1600GP + 800LT) x 4
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1 comment:
15:39 on the 4800
3:49-2:06-3:47-2:07-3:48
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