Do each of the exercises one to three times.
Warm up 10-20 min into Zone 3-4 Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this HR. Cooldown to Zone 1 & Stretch
Warmup 10-15 min prior to doing this exercise. Perform each exercise 10 times and complete entire set 1-3 times.
Warmup for 10 -15 min into Zone 2-3. Do the following 2 times: Run in Zone 1-2 for 15 min. Walk for 2 minutes. Cooldown to Zone 1 & Stretch.