Threshold 1500
warm up 500 every 4th length back. MS: 300 on 15" rest threshold effort. 2x200 on 10" rest with a little more effort than above. 200 on 15" rest back to threshold effort. Cool Down 100 ezThreshold 2500
500 every 4th length back. MS: 2 rounds of... (1x300 on 3 red line rest threshold effort. 2x200 on 2 red line rest with a little more effort than above. 1x200 on 3 red line rest back to threshold effort. 100 ez on 3')Threshold 5000
800 every 4th length nonfree choice.
10x50 desc 1-4, 5-7, 8-9, #10 easy.
MS: 2 rounds of...
(3x300 on 4' Threshold.
50 ez on 1'.
3x200 on 2:35 sub threshold- challenge interval, could be touch and go.
1x200 on 2:40 threshold.
100 ez on 2'.)