interval running – 20-40-60

16 pax

DISCLAIMER

PRAYER

COP

9 min warm up – 1 lap, SSH IC x 20, TTT IC x 10, WMH IC x 10, 3 min Mosey

THE THANG

3 x :20 sec race pace w/1min recovery pace

4 x :40 sec race pace w/1 min recovery pace

8 x 1 min race pace w/ 1 min recovery pace

4 x :40 sec race pace w/1 min recovery pace

3 x :20 sec race pace w/ 1 min recovery pace

Out and back run( sundale to N Hills across Knob creek to Hunter’s Lake Loop)

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS