Flagler's Tempo & Hills! 8 mins at marathon pace (effort 6/10) 2 mins recovery 5 x 3 min hills (with 2-3 mins recovery) 2 mins recovery 8 mins at marathon pace (effort 6/10)
BEER MILE INFO & tomorrow's workout - Powerplant Switchbacks and Flats! SAVE THE DATE - BEER MILE info below ⬇️ ....And for tomorrow'
The Quarry Lake Cutdown! 2 x 5 mins (2R) 2 x 4 mins (2R) 2 x 3 mins (2R) 2 x 2 mins (2R) 4 x 10 sec hill sprints
Forebay 4 x 10mins progression #4 4 x 10 minute blocks Each block will consist of 4 x (1:15 steady, 1:15 hard)