7x400m with Decreasing Rest ~ 7 Miles Total

Warm Up

7x400m w/ Decreasing Rest (Goal 68’s w/ option for 15 or 30 secs rest after rep 6)

1. 68 secs, 4:33 pace (90 secs rest)
2. 69 secs, 4:38 pace (75 secs rest)
3. 69 secs, 4:38 pace (60 secs rest)
4. 68 secs, 4:36 pace (45 secs rest)
5. 69 secs, 4:39 pace (30 secs rest)
6. 72 secs, 4:49 pace (30 secs rest)
7. 71 secs, 4:46 pace

Total Average Pace: 4:40

Cool Down