Don’t forget: One rep max back squat on Monday!
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Perform 1 burpee for every second that your 2nd and 3rd mile times differed from your first mile (including going under).
Wear a watch and work on pacing, try to run at an even speed throughout and make small adjustments as needed at regular intervals (every 400m for example). Do not game the burpees by grossly changing speed to match previous times.
Team Endurance