Long and Longer Intervals

Warm-up

Banded pull practice, single-leg pulls

Cadence work:

  • Twice
    • 400 m 94/188
    • 200 m 100/200

Workout

  • 800 m run
    • 3 minute rest
  • 800 m run
    • 3:30 rest
  • 1 mile run
    • 5 minute rest
  • 1 mile run

Done!  Go out and play!

 

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