W08/52 22r. Rest 2:30 8:00 follow rate 5'/1'/1'/1' 22/24/26/28 22/26/28/30 22/28/30/32 Coach guidelines pace: Rep1 22spm, 2k Pb +16sec. increase -2 with rate up Rep2 26spm, 2k Pb +12sec. increase -2 or faster Rep3 28spm, 2k Pb +10sec. increase -2 or faster