100,

7.0 mi

Depending on level. Diego and maybe Ethan will be at the mile repeat level. Near 5k pace. Conservative, controlled. Active rest.

6.0 mi

Jog curve for rest: 45 seconds. 3 min active rest between sets.

6.0 mi

Active rest. Finish with 10-12 strides or 4-6 x 200. 2 min rest every fourth fast optional, 30-60 seconds rest option

7.0 mi

hillz

7.0 mi

Active rest. One lap walk/jog before 200s. or, 5 x 6 min at tempo

6.0 mi

6 x 500 or 600 on a 6 min cycle. Approximately mile race pace. 600a only for those under 4:50 in the mile. Lactate Tolerance workout.