FOCUS (Cadence and slight lean from ankles)

WORKOUT - 54:00 

WARM UP 9:00

2:00 EZ

2:00 Slightly harder

3:00 as :30/:30

Do these as strides to finish the warm up

2:00 Walk

 

MAIN SET - 35:00

10:00 as (:30 cadence 47-49 / :30 jog as you feel with cadence)

2:00 - 3:00 walk

8:00 as (:45 cadence 46-47 / :15 jog as you feel with cadence)

2:00 - 3:00 walk

6:00 as (:60 cadence 45-47 / :30 jog as you feel)

2:00 - 3:00 walk

5:00 cadence 46+ and slight lean. 

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COOL 10:00

4:00 EZ Jog/walk

6:00 stretch