Several people coming off of longer events this weekend but few with “A” races in the immediate future.  So we’re going to do a workout that starts with a little more consistent effort over longer periods and then reverse it and do higher intensity at the end, but with equal active rest included:

• 10 min warm-up
• 3 x 5 min interval at 5k pace…2 min active rest
• 5 x 2 min interval at mile pace or faster… 2 min active rest
• 10 min warm-down