10/14/14 Long Distance Intervals

Today is a strength rest day. Spend some time on mobility and get ready for the intervals below!

Run: 5 min hard (10k pace), 3 min easy (conversational pace) x 5 (45min total). Adjust as needed.

Row: 5 min hard (5k pace), 3 min easy (conversational pace) x 5 (45min total). Adjust as needed.

Ski: 5 min hard, 3 min easy (conversational pace) x 5 (45min total). Adjust as needed.

Good luck!! Post results to comments!!

Coach G

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