Run 30 minutes @ 6 + 400m Surges
@ 5:00, 10:00, 15:00, 20:00, and 25:00, Run 400m @ 9
Over the course of each 5 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.
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