Warmup mile, 3×100 strides. At 15 seconds faster then 5k mile pace do 3-6×800 with a two minute rest. Warm down 2-3 laps. Have a healthy and happy new year! Coach Joel

20 min warm up stretches drills and 4 strides. 2 sets of : 5:00, 4:00, 3:00, 2:00, 1:00 All at half marathon pace. With 60 seconds recovery in between and 3 min jog between sets Cool down 10 mins

Everyone warmup mile. 4×100 strides. At 5k pace do 4-7×600 with 200 jog. Warm down 2-3 laps.

20 min warm up, then drills stretches and 3-4 x 100m strides. 5 x 5 mins at half marathon-15k pace (on the roads, not track). 60 second walk/jog recovery. 10 minute cool down.