Workouts

Coach Paul Warm up 15-20 mins 4 x 100m strides 1 x 1600m at 5k pace. Take 400m recovery jog/walk 4-8 x 400m @ 5k-3k pace take equal amount of time recovery jog as your interval time. Cool down 1 mile

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 200 recovery finish with 100 with 100 recovery. That’s 2-1/8 miles if you jog the recoveries. Two laps Warmdown