Moderate Day - Max type work, but with plenty of recovery
1 mile warm-up
4 x 400 @ 2mi pace recovery to HR under 120bpm
1 mile recovery run
4 x 400 @ 2mi pace recovery to HR under 120bpm
1 mile recovery run
4 x 400 @ 2mi pace recovery to HR under 120bpm
2 mile cool-down
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