Long Speed

1 set of core
x10
Brace
Bridge
Quadruped SL HE

5x400m w/ 5 min rest – 68,65,65,65,64.

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Intervals

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x1000m w/ same rest – 3:23,3:19,3:18,3:17,3:18,3:18,3:24,3:22..

Happy to do the workout but I need to go faster. I think I need to take out Monday’s split squats and try doing only tempo runs on Tuesday.