With Coach Joel: Warmup mile. Track drills. 3x100m strides. At 5k pace do 3x300m with 100 jog or walk. Then take three minute break. Then do 3×300 again, but try to do set 3 seconds faster. Example if first set was 8:00 pace which is 30...

With Coach Paul: 15 min warm up, stretches and strides 4 x 100m strides All at @ 5k pace 600m, with 2 min jog recovery 400m with 3 min jog recovery Repeat for total of 3-4 sets Cool down 10 mins.