Class Outlines:

30', 20', 10' at high aerobic HR (do not let your HR go over 179bpm) 5-7' rest . 8x500m or 4x1000m (negative split starting at 2k pace or better) rest is 2x work done . Workouts 1 and 3 can be a lot of fun, 2 is a great workout that definitely pays off. These workout are done with at least one day of SS work (HR 150) Posted 3/14/99 ................
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