Palani Road Run Set

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10 min walk to jog warm up

 

Main Set

3 x (4 x 45 seconds hill efforts @ pace with 75 secs easy flat jog recovery)

after 4 x 45 secs reps 5 minute easy jog on flat then do set 2

after set 2 of 4 x 45 secs reps 5 minute easy jog on flat and then do set 3

cool down 10 min jog into walk stretch

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