21, male. 400m PR (split) is 50.4
27:00 8k XC
45-60mpw consistently
Workouts:
2x(2x400m) with 5 minute between reps, and 12 minutes between sets.
55, 54, 53, 54
6x500m with 3 minute rest
75, 76, 78, 77, 80, 82
Was pretty dead after the 4th repeat.
21, male. 400m PR (split) is 50.4
27:00 8k XC
45-60mpw consistently
Workouts:
2x(2x400m) with 5 minute between reps, and 12 minutes between sets.
55, 54, 53, 54
6x500m with 3 minute rest
75, 76, 78, 77, 80, 82
Was pretty dead after the 4th repeat.