15 min easy jog warm up. Then we will start stretches and strides as a group. Good for the runners to start a few on their own too. 4 x 100m strides 5 x 600m at 5k pace. 200 m easy jog/walk back to starting point.

Warm up 15-20 mins. Stretches, drills and 4x 100m strides DMR All at 3k-5k pace: 1200, 800, 400, 1600 All with a 3 min jogging recovery in between. This is not a high volume workout so effort should be given to run these as close to 3k / 2 mile...

Warmup mile. Track drills & 4×100 strides. At 5k pace,  3x300m with 100 jog. Take 2:00 break. Then do 3 more at 3 seconds faster than first set. Ex: 1:30 first one, second one 1:27. Take 2:00 break if you want to do a third set at 3...