- 1.5 mile warm up (should put you just past Kings)
- 1 minute pick up, 1 minute easy
- repeat with 2 minute pick up, 2 minutes easy, 3/3…3/3, 2/2, 1/take it home easy
Yes, it’s back to back 3s. Total of 12 minutes of hard(er) running. Hit the pick ups at whatever pace your little heart desires but might I suggest 10k ish or something hard enough to piss you off but not so hard that you’re not able to hold it consistent through all 6 pick ups?
Blue Ridge Relay training blah blah blah