60min Tempo @ 80% Effort

Terrain is choice.

10min Warm up

5x3min Intervals with 90sec rest between intervals.

90/95% effort. Flat terrain!

8min ez cool down run/walk

Warm Up/Skill

“Tosh”

200-400-600m

3 Rounds, rest exact time it took to run each distance.

2×2 Mile Repeats.

Keep intervals within 20 sec of each other.  Pace is at 90% effort.  Rest 3 min between intervals

2x5k Repeats

Rest 5+min between intervals.

Hold runs within 30sec of interval number 1

8x200m

Hold pace within 2 sec of first interval.

Rest 60sec between intervals.