Notes
5 miles of alternating tempo work then .7 mile cooldown.
800m glide/800m tempo.
1 - 8.5 mph then 9.0 mph at 2% incline
2 - 8.6 mph then 9.1 mph at 1.5% incline
3 - 8.6 mph then 9.3 mph at 1.0% incline
4 - 8.6 mph then 9.3 mph at 1.0% incline\
5 - 9.5 mph x .30 mile then 9.8 mph x .3 mile
c/d
core work prior to starting.