THE WARM-UP
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
8 X 400 at 1:00 faster than 5K pace
1 mile at 5K pace
Performance
6 X 400 at 1:00 faster than 5K pace
1 mile at 5K pace
Fitness
1600M mod pace
2 X 400 mod/fast pace
1600M mod pace
