Monday, July 30, 2012 WO by Coach Ted August 11, 2012UncategorizedDuncan 3 x 10′ on 2′ off change rate at 4, 3, 2, 1 1. 18, 20, 22, 24 start @ 5K + 12 2. 20, 22, 24, 26 start @ 5K + 8 3. Repeat 2