Week 4

We're in phase 2.  In this phase we keep on with the moderate interval distance, but we are upping the mileage to 4 or more miles. 

The workout this week is going to test you.  It's an inverted pyramid.  That means longer stuff at the beginning, short stuff in the middle and then you finish with more long stuff.

1200
1000
800
400 - no need to sprint here.  Keep the pace just slightly faster than the longer intervals
800
1000 - you are going to start feeling like do-do here.  Really try to keep the pace up.
1200 - YeeeeeHAAAW!

Full rest (2-4 minutes) after each one.   

Run Fast!

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