10/18 hybrid program

8:30am
run: intervals (ladder)

3 rounds of 30 seconds on 30/20/10 seconds off

distance = .75miles

10/13 hybrid program

6pm
soccer: 'game'

time = 50 minutes

10/10 hybrid program

9:30am
run: intervals (40 on/20 off)

8 x 40 seconds on/ 20 seconds off

distance = 800m est.