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