Please email me the results from the mile relay last week, I’m sure we’ve got lots of PR’s to talk about.
I’m on vacation again this week, this is my suggestion for a workout.
Warm up 15 -20 minutes
6 x 100 Strides
5-8 x 800m @ 5K with 400m jog;
4 x 200m @ 3K-Mile with 200m jog ( each one gets 1 second faster, start at 3k, progress to 1 mile)
Warm down 15-20 minutes
Target 8% of your weekly mileage for volume.