With Coach Joel Everyone warmup mile. Track drills and 2x100m strides. For those doing sunset classic on Thursday do 6-12×200 with 200jog (10 seconds faster then goal race pace. For those not competing do at 5k race pace 1×800 with 400...

With Coach Paul Regular warm up Going to go a little easy this week because many people just raced and have been working hard. 5-8 x 600m at 5k pace. Recovery is a walk or jog for 200m back to the start. I will mark the start with the cones. Cool...