- Time: 1h 20m
- Big Gear
- WU: 15'
- MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery.
- CD: 15'
- Time: 20m
- Run Speed
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
- Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.