12/16/14 Long Distance Intervals

Today is a rest day. Spend some time on mobility and get ready for the interval workout bellow.

Choose ONE a of the following:

Run 4x1000m with the following paces:
1x1000m @ 10k pace
3 min rest
2x1000m @5k pace – rest 3 minutes between
Rest 4 minutes
1x1000m @1 mile pace

Row or ski:
4x1000m
Rest 2 minutes between efforts
Try to keep all efforts within 3 seconds of each other.

Good luck!! Post results to comments!!

Coach G

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