Workout Wednesday: Grand Valley State XC Fartlek

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Watch the Grand Valley State cross country team tackle a fartlek before the 2017 DII NCAA Cross Country Championships, where the men finished runner-up and the women placed sixth overall.
THE WORKOUT
Men:
8 min. hard, 1 min easy
7 min. hard, 1 min easy
6 min. hard, 1 min easy
5 min. hard (faster pace than before), 1 min easy
4 min. hard, 1 min easy
3 min. hard, 1 min easy
2 min hard, 1 min easy
1 min hard, 1 min easy
Women:
The same as above, but working down from 7 minutes hard instead of 8.
THE COOL-DOWN
30-sec. strides
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