6 minutes very
easy (conversational) pace - heading NE, then turn around
4 minutes moderate
pace to return to starting point Note: Regarding the fast intervals
below, begin at a moderate pace and build speed during the minute, then decelerate
slowly and with control before turning around. The goal is not to run as fast
as you can, but rather to move your legs through a progressively greater range
of movement, with speed, power and control. 8 X (1 minute fast, turn around
and take 2 minutes to jog back to starting point) 3 minutes very easy heading
NE, turn around and jog 3 minutes back to starting point | 