DAY MON TUE WED THU FRI SAT SUN: 5-K Race
DAY MON TUE WED THU FRI SAT SUN: 5-K Race
DAY MON TUE WED THU FRI SAT SUN: 5-K Race
30 min 6 x 400 5m
3m Rest or
1 3 m run tempo mile total, 2 6 m run
run 3 m run
run pace m pace
40 min 7 x 400 5m
4m Rest or
2 3 m run tempo mile total, 2 7 m run
run 3 m run
run pace m pace
50 min 8 x 400 5m
5m Rest or 8 m run
3 3 m run tempo mile total, 3
run 3 m run (3/1)
run pace m pace
30 min 9 x 400
3m Rest or 5-K
4 3 m run tempo mile Rest
run 3 m run Race
run pace
50 min 10 x 400 6m
6m Rest or 8 m run
5 3 m run tempo mile total, 3
run 3 m run (3/1)
run pace m pace
30 min 11 x 400
3m Rest or 8-
6 3 m run tempo mile Rest
run 3 m run K Race
run pace
60 min 12 x 400 6m 10 m
6m Rest or
7 3 m run tempo mile total, 3 run
run 3 m run
run pace m pace (3/1)