With Coach Joel: Warmup 1 mile. Track drills. 3x100 strides. If you raced this past weekend do at 5k pace. 2x300m with 100 recovery, then do 1x500m with 300 recovery. […]

With Coach Joel: Mile warmup. 6x50m strides. At 5k pace run 600m with 200 recovery. Then 500m with 300 recovery. 400m with 400 recovery. 300 with 100 recovery. 200 with […]