Long Run + Tempo – 11.76 Miles Total

• 2.87 Warm up
• Jump Rope – 10 x 20 Each Leg
• 15 Sec Strides 1 Minute rest
  • 6:20, 5:21, 5:27, 5:10, 5:26

6 Mile Tempo

Mile 1	6:04
Mile 2	6:10
Mile 3	6:07
Mile 4	6:06
Mile 5	6:14
Mile 6	5:27
Total Average Pace	6:01

• 2.89 Cool down