Álvaro Ramírez
Reading a running training plan
A sample from Kona Part 2's comments:
2.5 w/u to 4x(1.25@11.5 w/0.25R@7) to 3x(3.75@10.5 w/0.5R@7) to 2.5 c/d.
Is read from left to right as:
2.5 mile warm up to four times through 1.25 miles at 11.5 miles per hour with 0.25 miles recovery at 7 miles per hour to three times through 3.75 miles at 10.5 miles per hour with 0.5 miles recovery at 7 miles per hour to 2.5 miles cool down.