Workouts

1.5 mile warm up Stretches and drills on the track at 6:15 4 x 100m strides All at 5k pace: 400m 800m 1200m All at 3k pace: 1200m 800m 400m 3 min jog/walking recovery between all intervals.

Warmup 1 mile. Track drills. 4x100m strides. 4-7x600 (at 10 seconds faster than 5k mile pace) with 200 jog recovery between intervals. For example, if you currently run a 9:00 pace, run the 600's at 8:50 pace ( 2:12 per lap). Warm down 3-4 laps.