How this works

Each week you need to complete up to 1 Short Interval (SI), 1 Long Interval (LI), 2 Stregnth & Conditioning routines (SC), and 1 Practice Distance (PD).
You can complete in any order that fits your work and lifestyle the best. Try to come up with some sort of cycle for yourself.

Week 21, Day 1 - SI 4

Run
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!


Compare to Week 15, Day 1 and post distances to comments.
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