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Jog for 15-20min, finish with some strides and get ready to roll !

Relax !

Focus on keeping this steady and finishing with our strides. Steady means between a jog and a tempo, as close as you'll get to me saying - just go out and run. Beginner :: 2-3mi Intermediate :: 4-5mi Advanced :: 6-8mi

Foam roll, stretch, EPSOM salt bath, you name it - do what you need to do, to be ready for the rest of the week !

These are to be run at GOAL 5K pace. This will be your hardest session of the week. 10min Warm Up & Cool Down Beginner :: 3x 1mi @ 5K Race Pace w/ 3min Rest Intermediate :: 4x 1mi @ 5K Race Pace w/ 3min Rest Advanced :: 4x 1mi @ 5K Race Pace w/ 3min Rest