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Wednesday Night Speed!
We’ll meet at the Southern Pump bridge as usual at 7:30pm and do the workout along there up to and past Engineer’s gate.
A: 4-5 x 1K @ hard effort on 1-minute jog recovery or 1-minute standing rest
B: 6 x 1K @ 5-mile goal race pace on 1-minute jog recovery
C: 7 x 1K @ 5-mile goal race pace on 1-minute jog recovery; then 4 x 200m @ 2-mile goal race pace on 100m jog recovery
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