Tread mill training.
Mile 1 at10 min/mile pace 1% incline
4x pull-ups
Mile 2 at 9:30 min/mile pace 1.5% incline
4x pull-ups
Mile 3 at 9 min/mile pace 1.5% incline
4x pull-ups
Mile 4 at 8:30 min/mile pace 1.5% incline
Mile 5 at 8 min/mile pace 1.5% incline
.5 Miles at 15% incline, 17 min/mile pace
.5 miles at 1% incline, 8:49 min/mile pace
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