As we pick things back up we’ll do like we typically do starting with the shorter intervals and building into longer ones.

Since this is 10K training keep goal pace in mind for your intervals. Faster paces than Half/Full Marathon training.

Warm up to Lake Erie

4 - 8 x 220 Cutdown. Short water break at 4.

It will give you a chance to loosen up in the first ones then get busy toward the end.

Cool down back