None • None

Recovery

None • 40:00

Easy to steady pace + core + mobility Pace: 9:45 to 9:10

None • 45:00

Include 6 x 3min tempo (9:10 to 8:30) then 2min recovery (11:00 to 9:45)

4.97 mi • None

Easy to steady pace + core + mobility Pace: 9:45 to 9:10

30:00

30 to 35 min recovery pace run Pace: 11:00 to 9:45

4.97 mi • None

Easy to steady pace + core + hip mobility Pace: 9:45 to 9:10

4.97 mi • None

Include 12 x :60/:60, don’t go so fast on the on that you slow way down in recovery. Workout pace: 8:30 to 7:45 Recovery pace: 11:00 to 9:45