There will be no coach for this workout. So get it done on your own!
Warm up:
5 min walk
10 easy run
6 Strides
Main Set:
3 x 2 min @ 5k with 1 min jog recovery
3 min easy run
4 x :30 run @ mile race pace with 1 min jog recovery
3 min easy jog
3 x 2 min @ 5k with 2 min jog recovery
3 min easy run
4 x 1 min @ mile race pace with 1 min jog recovery
Cool Down:
3 min walk
15 min easy jog
3 min walk
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