5.0 mi-9.0 mi

1-2 mile warm up 5 Dellinger miles 5:55-6:35-5:50-6:30-5:45 1-2 mile cool down and hip mobility sequence

45:00-55:00

Session tomorrow, stretch and roll out post run

45:00-55:00

Do core series after the run today along with your lift routine

20:00

1-2 mile warm up with drills and strides This fartlek totals 20 minutes, the rests are always equal to the previous hard rep you just ran: 2x90, 4x60, 4x30, 4x15 For example, the first 6 min of the workout will be hard 90 sec, float rest 90 sec, hard 90 sec, float rest 90 sec, then you’d move on the the set of 60 sec reps. Ideally you want to make the rests as close to medium pace as possible while still being able to recover for the hard reps. This is completely effort based as most fartleks are. Cool down 1-2 miles after and then do some form of recovery.

45:00-55:00

After the run do drills and 8x15 sec strides

Drills and strides after as usual, progress the last 20 minutes of the run by feel.

5.0 mi-9.0 mi

1-2 mile warm up 5 Dellinger miles 6:05-6:45-6:00-6:40-5:55 1-2 mile cool down and hip mobility sequence