All deep water workouts include a 5-10 minute warm-up consisting of easy running, strides, etc.  The cool-down consists of 5-10 minutes of easy running until legs feel loose and heart rate has returned to normal levels.

• 50-70 min continuous long run

• 20-30 minute tempo run at between 80-90% of max. HR

• 10 mins hard, 5 easy, 10 minutes hard

• 5 mins hard, 2 easy (x 3-4)