Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 4mi in 27:52 ( 6:58/mi )Jog for 5:0010 sets: Run 100m in 0:22 ( 5:47/mi )Jog for 0:30 Cool down: Jog 1.5 mi very easy; Good Stretch
Tracked with
Ran: 7.5 mi in 53:27 Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 4mi in 27:52 ( 6:58/mi )Jog for 5:0010 sets: Run 100m in 0:22 ( 5:47/mi )Jog for 0:30 Cool down: Jog 1.5 mi very easy; Good Stretch