A B C , Its easy as 1 2 3 , as simple as do re mi, A B C, 1 2 3 baby you and me girl
1) warm up running 1 mile
2) run 1 mile with 5 pound bricks in hand, stopping every 500 meters for A) back, B) shoulder and C) arm exercises.
3) Run 1 mile hard without bricks in hand. Actually, we split it up into two half mile intervals. First group ran 5 minutes per half, second group ran 4:30, third group was around 4 minutes, then it drops off to 3:30 and the sharks ran (2.58, 2.55).