After more of an endurance/pacing workout last week, we’ll focus in more on speed with the additional rest in this week’s workout.  Here’s the rundown…

• 10 min warm-up
• 4 x 3 min with 2 min active rest
• 3 x 2 min with 2 min active rest
• 3 x 1 min with 2 min active rest
• 10 min warm-down