In case anyone's interested, Murphy, Jake and I are hitting the track at 6:30 on Wednesday evening for a quick, 5k-pace ladder workout. Recovery jogs are in parenthesis:
1600 (400) 1200 (300) 800 (300) 800 (300) 400 (200) 400 (200), plus 4 x 200 strides
Bring the spikes if you have them (quiet, villainous laughter). Just post below in the comments section if you want join in.
1600 (400) 1200 (300) 800 (300) 800 (300) 400 (200) 400 (200), plus 4 x 200 strides
Bring the spikes if you have them (quiet, villainous laughter). Just post below in the comments section if you want join in.
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