Each group starts on a red cone When you reach a red cone, you must change pace and sprint When you reach a yellow cone, you can jog and recover Continuously go around the oval until the time is up
MUST be a change in gear as you hit the red cones 5 mins set 1 5 mins set 2 3 mins set 3 2.5 mins recovery between sets
This practice has no coaching points
This practice has no progressions
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