WU&CD 3.5 miles.
Recovery distance = 1/4 running distance.
(4x400m) at about 43"-45". Fastest 400m = 41". Jog 100m to recover.
(2x800m) at about 1'43"-1:45" with 200m jog to recover.
(1x1,600m) at 7:20" pace with 400m jog to recover.
(2x800m) at about 1'43"-1:45" with 200m jog to recover.
(4x400m) at about 43"-45". Fastest 400m = 41". Jog 100m to recover.
Tough work out due to running much faster on the recovery than normal.
Ran mostly at controlled hard to hard effort.
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