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May 16 @ 6:00 pm - 7:30 pm
1.5 mile warm up. Stretches and drills followed by 4 x 100m strides
8-10 x 400m at 5k pace
Recovery jog/walk equal time it took for the 400m.
Example: 18:35 5K = 6:00/mile or 90 seconds/400m.
Run 400m in 90 seconds, jog 90 seconds and repeat.