June 16

Warm Up

1 mile

2x25m:

Workout

All Groups

4 miles @ Race Pace + 30s/mile

Race Pace <20m = today's target time 7m/mile (28 minutes)

Race Pace <24m = today's target time 8:15/mile (33 minutes)

Race Pace <28m = today's target time 9:32/mile (38:12 minutes)

Race Pace <32 = today's target time 10:50/mile (43:20 minutes)

Pace Pace <35 = today's target time 11:48/mile (45:10 minutes)

Cool Down

800m

Static Stretching