* Run a relaxed 5-7 miles at PSuePace, ending at a track or a smooth field.
* Run 8 x 100 meter strides, taking whatever recovery feels good to you. They should be run at the following paces:
* 2 x 100 at medium (75-80%) effort
* 4 x 100 at hard (90-95%) effort
* 2 x 100 at medium (75-80%) effort
End with some light stretching and 100 sit-ups
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