We are going to build on the speed work we started Saturday to get ready for Block Mile.

*if you don’t care to do 3 1/2 weeks for speedier stuff. Just come out and do cruise intervals to get in the miles in a setting with ready access to hydration and shade.

Warm up down Hollydale to the Lakes.

8 x 220 cutdown. Full recovery after each(meaning you can even walk or walk/jog back to start).

It might be a good strategy to determine what you want to run your last 220 in and work backwards from there.

Cool down Fiero.