RUN : 2 x 6 Min AT w/ 3:30 recovery : 35 Minutes
WARM UP - if needed and not part of a brick or continence of workouts
10 minute warm up at HR 120 or less
Dynamic stretch - see below for examples
MAIN SET - 19 Minutes
SET = run 6 minutes at 90% effort - then walk 3:30 minutes. - repeat set 1 more time for 2 total sets.
COOL DOWN
5 Minutes at HR 120 or less.
Static stretch.