F3Run/SIB–PreBlast.12/13/11–1200s 'Til You Drop
Aye, your normal QIC is taking one more day to recover from Saturday’s Rehoboth Beach Seashore Marathon, but BlackBird has volunteered to step up and QIC the SIB.
Here’s the workout:
Warmup: 800 meters (2 laps) easy jog
The Workout: 5 x 1200 meters (3 laps) at 5K race pace; 1 lap easy jog in between
Cooldown: 800 meters (2 laps) easy jog
Total Mileage: 6.0