3-5X1000 @ 10k Pace (200 Jog recovery 2 min)
600 rest then
4X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)
run 2 seconds faster each 400
Do 1×1000 for each 10 miles you run a week. 3=30 MPW, 5=50 MPW.
If you’re racing Sat, do 1/2 -1/3 your normal volume