Friday, Run-Track

There will be no coach for this workout.  So get it done on your own!

Warm up:

5 min walk

10 easy run

6 Strides

Main Set:

3 x 2 min @ 5k with 1 min jog recovery 

3 min easy run

4 x :30 run @ mile race pace with 1 min jog recovery

3 min easy jog

3 x 2 min @ 5k with 2 min jog recovery 

3 min easy run

4 x 1 min @ mile race pace with 1 min jog recovery

Cool Down:

3 min walk

15 min easy jog

3 min walk