Since we need to stay with our 5K/10K buildup, we’ll do the workout on the lakes and then V Challengers can scoot down to Highland Road Park for 9.

6 Miles steady will turn at Water Stop

8 Miles with Ladder Workout at 10K Pace

Warm up a 1 mile.

1 mile at 10k Pace(or no slower than 15 seconds): 1 Mile recovery

3/4 Mile with 3/4 Mile recovery

1/2 Mile with 1/2 Mile recovery

1/4 Mile with 1/4 Mile recovery

Hydration on Lakeshore at Cedardale

If it’s warm you may want to put your own water at the City Park Oak