WARM-UP (1400 yds)

• 1 x 400 choice
• 4 x 75 choice kick on 2:00
• 2 x 150 tighten up drill
• 8 x 50 on 1:00
  #1-2: 12.5 fast + 37.5 moderate
  #3-4: 25 fast + 25 moderate
  #5-6: 37.5 fast + 12.5 moderate
  #7-8: All fast

MAIN SET (1900 yds)

HR Test: 1 x 200 hard

Take your HR immediately after you finish, then again after a minute’s time. Report the difference to me.

• 1 x 200 pull recovery

EN-1 Set (1500yds) = Threshold Pace + 3s/100yd

• 2 x (200 + 250 + 300) choice
• Rest is :20s after the 200, :30s after the 250,
  1:00 after the 300

Cool Down (200 yards)                           

Total: 3500