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October 12, 2022 (Morning)

Exercise Type: Run

Comments:
Today is a speedy one!

Warm up .5 mile easy

Stretch

Then It’s 3 sets of 400m repeats but as follows:

Run the first 3x 400m at no faster then 10k pace (so probably 8:30 min pace or around there for right now )

Take just a 90 sec. rest in between

Run a 2nd set of 2x 400m fast! (looking for close to 90% effort for these.

Take 2 min rest in between each of those

Then go back and do the last set of 3x400m as you did the first easier set.
Take only 90 sec. rest in between these


So these are not all out! 6 of them Should be moderate and very controlled, While 2 are fast!!!