May
4
6:15 pm18:15

2 x 2 mile, 2 x 1 miles

2 miles WU + Strides

2 x 2 mile reps @ 10k goal pace with 5 mins recovery

2x 1 mile reps @ 10k goal pace with 3 mins recovery

2 miles WD

Apr
13
6:15 pm18:15

10-12 400m

2 miles WU + Strides

10-12 400m's @5K pace with 90 seconds recovery

2 miles warm down

Apr
10
6:15 pm18:15

Alternating Miles

2 Miles WU + Strides

4 Mile tempo ran at alternating speeds.

1 mile steady

1 mile tempo

1 mile steady

1 mile tempo

2 mile WD

Apr
6
10:00 pm22:00

3 x 2 miles

2 miles WU + Strides

3 x 2 mile reps @ 10k goal pace with 5 mins recovery

2 mile WD

Mar
30
6:15 pm18:15

6 X 1 mile reps

WU - 2 Mile + 4 x strides
6 x 1 mile Reps (3 mins Recovery) @ 10K GOAL pace.
WD - 1.5-2 Mile

Take note this is a total of approx 10 mile for session NOT 6 as some have thought