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 3 - LI 4

Run
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).


Compare to Week 15, Day 3 and post distances to comments.
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