From Thursday Afternoon

For Max Distance:
5 min on, 4 min off, 4 min on, 3 min off, 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, done!


Notes: This type of workout (lactate shuffle) should not be paced. Start with a sprint and let your pace naturally keep tiering off over the length of the interval. If that means you're barely moving at the end of a 5 minute interval, so be it. As your body becomes more efficient at buffering and using lactate and getting rid of excess potassium, your average pace during the intervals will go up -- and your rest periods will become more useful.