I just want to clarify what "WU: 20 min. at an easy to moderate effort + 5 X 30 sec. building speed."  actually means.  Am I to run continuously for 2.5minutes getting faster each 30 seconds.  Or, am I to stop catch my breath after each 30 sec interval.  

Terrell Wong

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Hi Terrel - 5 X 30 sec building speed means to do 5, 30 second reps where you continuously build your speed throughout EACH 30 second interval.  Once you are finished with the 30 seconds, stop and walk/jog to allow for some recovery before starting the next 30 sec interval.  Keep these comfortable and what I call "fun speed".  If you dread them, they are too fast.  These are just part of the warm up process.



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