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
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
Rest 5+min between intervals.
Hold runs within 30sec of interval number 1
Hold pace within 2 sec of first interval.
Rest 60sec between intervals.