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WARM-UP: Jog to track, stretch, strides
MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds.
1-4 = 5K pace
5-8 = 1-mile pace
9-12 = Sprint (be consistent for all 4 intervals)
COOL DOWN: Jog home, stretch
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APPROX. TOTAL DISTANCE: 7 miles
APPROX. TOTAL TIME: 65 minutes
See you out there this evening!
Megan
