Notes
we did a 2.5 mile warmup to Cole Park and then followed with 4xmile.. i went around 5:06,5:15,5:15,5:10.. pretty good for 7500 feet haha. between each rep we would jog for 3 minutes... last rep i was really hurting! followed with a 2 mile cool down.
" Your greatest training is the 8-10 inches above your shoulder, when you have that trained right you can conquer anything." - Coach Martin