Monday
Warmup: 2 miles easy
Workout: 24 minutes of surges We will again do the 15,30,45 second surges On the 2 minute cycle. I have that listed in Week 1 workout . This time we will do 4 sets of that for the 24 minute
Cooldown: 1-2 miles
Tuesday
Easy run 4-7 miles
Wednesday
Cruise Runs 6×1000 with 400 meter jog recovery Remember these are continuous and were explained in previous weeks. Email me with any questions.
Thursday
Easy run 4-7 miles
Friday
Warm-up: 2 miles up tempo
Workout: 8×600 Will break into 2 sets (4×600) 1st set hard300/mod300 second set mod300/hard300 Take a 200 jog meter recovery between intervals and 400 between sets. Again for the 18:36 5k target runner, 300’s hard@60 seconds, 300’s mod@70 seconds. The 300’s can be adjusted to run slightly slower or faster. Just need to see how you are with that pace. The 300 times should be be consistent throughout the workout.
Cooldown: 1-2 miles
Saturday
Easy run-4-6 miles
Sunday
Long run can cut this by 2 to 3 miles from previous weeks. We will try and taper a little and feel fresh for next week’s race.
