Meet at Farewell Bend Park at 5:30 for a Michigan workout.

As always, warm up on your own at 5:30pm and then meet for instructions at 5:45

Long: 4 X (Loop2 (650m) at 10k pace, Loop 4 (1000m) at tempo effort) continuous with no more than 10sec rest between loops.

Short: 2 X (Loop2 (650m) at 10k pace, Loop 4 (1000m) at tempo effort) continuous with no more than 10sec rest between loops.

650m is 10k pace and is hard effort to be under your lactate threshold, 1000m is at tempo effort or just under your aerobic threshold so that you can recover while still going fast.

For more info, and to get on the weekly mailing list, email max at footzonebend dot com.