– started with legs stretching
– then warm up with a 1 Mile Run around the track
– the tang,
– 600m @ 5K pace follow by a 200m recovery jog (repeat this 4 times, some PAX did it 5 times)
– 200m @ max speed follow by 200m jog recovery (reapeat 2 times, some PAX did it 3 times)
– 100m @ max speed follow by 100m recovery jog ( repeat 2 times)
Cool down with a 0.75 Mile run at your own pace.
Register for 5K Cannoli Run in Fort Mill On May 19 to suppor Speed For Needs.
Inviting PAX to Camino Del Río for Q passing flag, Canceco in Q.
prays and prayers.