CH Runners
Running => Running => Topic started by: Richard21142 on January 16, 2019, 10:29:39 AM
-
weights plus rowing
-
13 frosty Ks
-
75 minutes with shutdown tempo. 3 mile warm up, 3.2 mile tempo (some hill, 80' climb in the middle) @ 6:26, 5X 12-14 sec hill sprints with full recovery, cool down.