THE WARM-UP
W/U
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
5 driveway hill sprints
10 jumping AS
10 walking lunges
RX
2 X 800 at 5K pace
4 X 400 at :40 faster than 5K pace
1 mile at 5K pace
Performance
2 X 800 at 5K pace
3 X 400 at :30 faster than 5K pace
1 mile at 5K pace
Fitness
1400M mod pace
2 X 500 mod/fast pace
1400M mod pace
