Today is a strength rest day. Spend some time on recovery and get ready for the track workout or intervals below:
Choose ONE of the following:
Track workout: 800-200 x 4 to 5 sets, run 800, 90 sec rest, run 200. 200 walk between sets. 800 should be done at best 5k pace, 200 done 1-2 seconds faster than best 5k pace.
Rest 90 seconds between efforts. Rest 3 full minutes and then make your way back up the ladder (200-400-600-800-1000)
Rest 90 seconds between efforts. Rest 3 full minutes and make your way back up the ladder. (100-200-300-400-500)
Good luck!! Post results to comments!!