Notes
WU 1 miles easy jog
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2x400, 200, 400, 200, 400 - 800 RECOVERY (so each set is 1.5 miles TOTAL)
The 400's are run at 9:15-9:25 and the 200's are easy/floated for recovery but the whole set should be done without any other break. After each run an easy 800 and have a sip of water.
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CD 1 mile easy jog on or off the track