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As we start building our training program, we incorporate intervals in which we learn to pick up the pace.
We will short with shorter distances and build to longer ones.
Then start to mix it up.
3.5 Miles with 4 × 220 Cutdowns. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
5 Miles with 4 × 220 Cutdowns, Jog an easy lap. Duplicate the first set of cut downs. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
Celebrate a good walk/run homemade Gail’s Ice Cream.