Warmup mile. Track drills & 4×100 strides. At 5k pace,  3x300m with 100 jog. Take 2:00 break. Then do 3 more at 3 seconds faster than first set. Ex: 1:30 first one, second one 1:27. Take 2:00 break if you want to do a third set at 3...

Warmup mile. 4×100 strides. At 10 seconds faster then 5k pace do 4×300 with 100 jog. Take 2:00 break and do another set. For more advanced runners after 2:00 break, do another set. Warm down three laps. Hopefully we start in person next...