Notes: Warm up: Jog 2.8K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 3.2K in 17:16 ( 5:22/Km )Run 1.6K in 7:51 ( 4:53/Km ) Cool down: Jog 2.4K very easy; Good Stretch
Tracked with
Ran: 11.0 km in 50:00 Notes: Warm up: Jog 2.8K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 3.2K in 17:16 ( 5:22/Km )Run 1.6K in 7:51 ( 4:53/Km ) Cool down: Jog 2.4K very easy; Good Stretch