Steinbach Crew still meeting at 06:15. Fast and Furious today.
Warmup (Strides, Drills)
1000 Metres at 10KM Progressing to 5KM Race Pace or Better RPE7-8
400 Metres Easy Jog RPE3
Repeat 3-5 Times
Then
4000 Metres at 5KM Race Pace or Better RPE8-9
400 Metres Easy Jog RPE3
Repeat 2-4 Times
Warm-down