Workout 08-28

It is going to be warm, so we’ll do shorter faster intervals.

10-12X400 rest 200 after each one.

Split these into 4 sets, so if you were doing 12.

4@5k Pace

4@5k -2-3 seconds

4@5k -4-5 seconds (3k pace)

4@5k- 6-8 seconds (almost mile pace)

Target 6% of your weekly mileage  50Mpw = 12  40Mpw =10

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