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Coach Kim has sent us two workouts. The first is geared towards longer races. The second short & fast.
3k, 2k, 1k @ 10k pace or faster
Finish with 100m strides or 200m strides (shorter fast intervals)
(800m, 600m, 400, 200m) x 2, all @ 5k pace or faster; recovery - half the distance of each repeat.
See you tomorrow!