Warm up and strides
3-6×800 @ 10k 200 rest between each
400 jog rest after the set
4×400 @ 5k pace 200 rest after each
4X200 @ 3k-Mile pace 200 rest
Base the number of 800’s on your MPW 3=30 4=40 5=50 6=60
Group B:
For those that run less than 25 miles a week or are brand new to doing track workouts.
4-6 Strides
2X300
3X200
4X100