6 PM
Running warm up/down 10:29 [3] 1.03 mi (10:13 / mi)
Running warm up/down 23:49 [3] 0.36 mi (1:05:45 / mi)
Running (strides) 2:09 [3] 0.23 mi (9:21 / mi)
Running intervals 3:32 [4] 0.8 km (4:25 / km)
Running intervals 3:37 [4] 0.8 km (4:31 / km)
Running intervals 2:40 [4] 0.6 km (4:27 / km)
Running intervals 2:38 [4] 0.6 km (4:23 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)