It’s not too late to register for the Hula Hustle 5K run on Saturday, August 11th at 9:00AM. Register here: https://runsignup.com/Race/MA/Milford/HulaHustle5KMilfordMA or plan to volunteer – let me know if you will be able to help out!
Run 3 sets of 2x 200M on 2:30. Take an additional 2:30 rest between sets. Target should be 1-3 seconds slower than when you ran the 200sMs on Week 15 on a 4 minute interval.
Run 4-6 sets of 800M with 1 minute rest after each rep. Stay consistent with your pacing so each 800M effort should be within +/- 2-3 seconds.