- Time: 55m
- WU: Run 10' warm up to your favorite 2-3' minute hill.
- MS: Workout is 10x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back.
- CD: Cool down is 5' easy.
- Time: 1h 00m
- Distance: 2600.00 yards
- MS: 4x200 no warm up on 45" rest.
- Then 500 at race pace. Rest 1'
- Then 6x200 at race pace with 30" rest.
- CD: 100