Løb 0:40
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 "tempo run" -- performed as follows:
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%
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