Distance: 4.5 mi
Time: 44:00
Avg pace: 09:47 min/mi
Notes: Warm up: Jog 0.75 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: 2 sets: Run 400m in 2:12 ( 8:50/mi )Jog for 1:00Jog 400m2 sets: Run 400m in 2:04 ( 8:17/mi )Jog for 1:00Jog 400m2 sets: Run 400m in 1:59 ( 7:57/mi )Jog for 1:00 Cool down: Jog 0.75 mi very easy; Good Stretch
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