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Thursday Workout – EMS
April 17 @ 5:20 am – 6:30 am
10 – 15 mins out and 10 – 15 mins back at 10k – goal marathon pace
Marathoners do 15 mins out and 15 mins back: marathon pace on the way out and half marathon pace on the way back
1/2 Marathoners do 12.5 out and 12.5 back at half goal pace on the way out and 10k pace on the way back
10k people: 10 mins out and 10 mins back: 10k goal pace on the way out and slightly faster than 10k pace on the way back in.
(Everyone)Plus, 5 x 300s at Fun Fast pace with 100 slow walk recovery