RUN:
Start with a 20-minute warmup at L1-L2.
Find a 1-mile looped course. After your warmup, complete 3 loops of the course, increasing your speed every loop. For about half of your 10K running time, run at your 10K goal pace + 25". Finish with a cooldown.
Total running time should be:
Age Group: about 65';
Elite: about 75';
Pro: about 85'.
|
Shopping:
(what is this?)