Steady State

1 set of core
x10
Brace
Bridge
Quadruped SL HE

50 min run

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Long Speed

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x300m w/ 4-4:30 rest. 50,48,45,45,45,45,45,45.

Fastest set of 8 300s ever!

Tempo Run

1 set of core
x10
Brace
Bridge
Quadruped SL HE

4 mile tempo run – 6 minute pace

This is new for me – as in I have not done this kind of workout in awhile. I will begin running 1 tempo run every other week – which will hopefully help bring down my 5k time and my interval days.