- Scant disclaimer
- 1-mile Warmup jog at SirTopham’s conversation pace (8:05 🤮 )
- COP Stretch exercises (SSH, Windmills, Imperial Walkers, Cherry Pickers)
- The Thang
- 400m run, 400m recovery pace
- 800m run, 400m recovery pace
- 1200m run, 400m recovery pace
- rinse and repeat
- suggested stepping up the pace for the last 200m of each regular run part
- Cool down lap or 2 and a quick stretch
YHC got a total of 5.7 miles in. I believe MacGyver and STH got north of 6 miles. Beasts.
Thanks for the opportunity to lead, Atlas!