Sorry for the delay folks….But here goes
WARM UP: Easy mile + drills
WARM UP: Easy mile + drills
WORKOUT 1:
10 x 500m (300m recovery) – 1st 400m @ 10K pace, last 100m at 5K pace
–OR—
WORKOUT 2:
4-6 x 500m (300m recovery) – 1st 400m @ 10K pace, last 100m at 5K pace
COOLDOWN: Easy mile + stretching