posted a day early for your insert inserting
Workout for Friday the 19th:
Each for Time:
Run 400
Rest 3 Min
Run 1 Mile
Rest 6 Min
Run 800
rest 4.5 Min
Run 1 Mile
Rest the rest of the day
Scaling: we’ll be cutting back the distances for those that aren’t super fast so that the times fit, and therefore you get the same relative intensity as those who are faster.
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