The workout will be 12 quarters (3 sets of 4 quarters). In each set, the first 3 are run around 10k pace, while the fourth run is run faster. 100 meter rest between quarters. And 200 to 400 meter rest between sets! It’ll be good to work on our speed.
Also, huge congrats to Lauren G for running another fantastic marathon. She ran Boston in 3;32! Go Crawlers!