14 mile track workout:
4 mile warm up,
4 x 20 secs hard/easy,
6 x mile @ 6:20 with 2 min jogging rest,
4 x 30 secs with 1 min jogging rest,
3 mile cool down
14 mile track workout:
4 mile warm up,
4 x 20 secs hard/easy,
6 x mile @ 6:20 with 2 min jogging rest,
4 x 30 secs with 1 min jogging rest,
3 mile cool down
