Reply To:Washed up Decathlete’s Comeback Journal

    Participant
    Matt Norquist on January 27, 2010 at 7:42 am #94087

    In DC today. Went on a long varied pace run through the streets.

    1/2 mile jog warm-up

    8x the following:
    1. Walk 1 min
    2. Jog 1 min
    3. Run (hard) 30s

    1/2 mile+ jog cool down.