The workout for Tuesday PM SBRR runners:
Easy 30min warmups, strides x 5, 12 continuous laps done as follows:
300meters at 90% (high end threshold effort easily recovered in 100meter jog), 100meter jog super easy x 12 laps; 4min jog after the 12 laps, 800@5K race effort
Cool down 20-30min
See you at Saturday!