For this workout, I ran  4 miles by mysel up to the Weehawken track and followed it with a 2.5 mile run home.  Let’s just say, I was sorrrrrre the next day!

  • 8 x 200m @ mile pace (45 seconds)
  • 4 x 400m @ 5k pace (1 minute, 35ish seconds)
  • 8 x 200m @ mile pace (42 seconds)

1:30 recovery after 200’s and 1:00 recovery after 400’s

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