Warm Up
Main Set
1 x 1600 meters @ Heart Rate Zone 3/4
400 meters easy
2 x 800 meters @ Heart Rate Zone 4 (60" RI)
400 easy
3 x 400 meters @ Heart Rate Zone 4 (30" RI)
400 meters easy
4 x 200 meters @ Heart Rate zone 5 (last 200 at max heart rate) (30" RI)
Cool Down
10 minutes core exercises.
Total distance 5.37 miles. Average HR 152.
Originally posted on mat.vox.com
