Day 12

Long Duration

Warm Up

7 Sets x 20s. Sprints

- Rest 40s. between ea. set -

+

- Rest as Needed -

+

1 Set x 30:00 Minutes

**Start at an Easy Effort then increase pace every 5:00 minutes. The last 5:00 Minutes should be 10-20s. slower than your PR Tested Pace**