August 15th, 2019 By Pharaoh

4 Dawgs posted to get faster and to get some 2nd F as well.

Instead of the streets we used our 1/4 mile loop

5 min warm up jog

5 minute marathon pace – one minute recovery pace

4 minute half marathon pace – one minute recovery pace

3 minute 10K pace – one minute recovery pace

2 minute 5K pace – one minute recovery pace

1 minute sprint pace – one minute recovery pace

2 minute 5K pace – one minute recovery pace

3 minute 10K pace – one minute recovery pace

4 minute half marathon pace – one minute recovery pace

5 minute marathon pace – one minute recovery pace

3 min cool down jog

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