Warm-up: Run
½ mile (600m) of
3 x 100m of: easy(50%)/medium (70%) pace/effort
Followed by:
3 x100m (sprint)
a) 80% max effort
b) 90% max effort
c) 100% max effort
Time Trial
10k total: at 85% for first 5k then pick it up to 95% on the last 5k
10k in 1.37 hours
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