June 17
- Coach Lindman
- Jun 17, 2016
- 1 min read
Warm Up
800m
Workout
White/Green
5 miles
Group 1 = 50-55 minutes (10-11 minutes/mile)
Group 2 = 57-60 minutes (11:30-12 minutes/mile)
Group 3 = 63-65 minutes (12.5-13 minutes/mile)
Gold
7 miles
Group 1 = 70 - 74 minutes (10-10:30 minutes/mile)
Group 2 =80-84 minutes (11:30 - 12 minutes/mile)
Cool Down
Static Stretching
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