Ok runners, I know today is a pyramid run; but I have a little extra credit homework if you can handle it.

Download or youtube Florance +The Machine The Dog Days are Over




Build up for the first min.  Then hit as fast as you can for 30 seconds.

You get 30 seconds rest, then hit again at 85% for 30sec.

Quickly recover for 20 seconds then one more hit from 2:50-3:50 going as fast as you can for the final minute…


That should get you good and warm! 🙂

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