- Time: 50m
- Distance: 6.00 miles
- WU: Run 10' warm up to your favorite 2-3' minute hill.
- MS: Workout is 8x2' hard - should be at LT at around 2' then jog down easy for 2' between sets. Its ok to walk a little bit to get your breath back.
- CD: Cool down is 8' easy.