Here’s the plan for this week.  I won’t be able to join you due to a bad wheel, but have a great workout.  This one has notes for those who are coming off the half marathon this weekend as well…

• 10 min warm-up
• 6 min interval at half marathon pace with 5 min jog for recovery - Half Marathoners - do 5 minute interval with extra rest
• 5 x (2 min and 1 min intervals with equal rest between) - Half marathoners - do every other interval and take additional rest
• 3 min at pace faster than original 6
• 10 minute warm-down