We are going to build on the speed work we started for Block Mile with a combination of short and longer intervals.

Warm up down Fiero.

Remember those of you race Block Mile need to run these quicker. The rest of you just do cruise intervals.

110/220/330/440/jog a lap and get water/440/330/220/110.

Ideally the times on the interval in the 2nd half “going down the ladder” should be quicker than going up.

Fiero cool down.

Let’s support Cathy Melancon and Chad Hughes reimagined venture for the great location on Perkins Rd. The pizza are great. Eat one there or grab a few to bring home.

20% Off Pizza and Drinks!!