Day 40

Long Duration

Warm Up

5 Sets x 20s. Sprints

- Rest 40s. between ea. set -

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- Rest as Needed -

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1 Set x 30:00 Minutes @90% Effort

**90% Effort is a Hard Effort. Think about making this entire run 10-20s. slower than your PR Mile. This should be slightly faster [a couple seconds] faster than the pace you held last week