An easy run of 40 to 50 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.

10 minute warm up followed by 10 x 30 seconds pick ups. Pace is 5k goal pace. Recovery is 90 seconds of easy running.

20 minute Warm-Up. Followed by Hill Repeats: 6 to 8 times on a moderately sloped hill at 5k effort or harder lasting 60 to 75 seconds. If on treadmill, 4% to 6% grade. Recovery is jog down hill. Get heart rate under control. Cool down is 10 to 15 minutes.

40 to 50 minute easy run

80 to 90 minutes of a steady run. If you have it in you, pick up the pace the last 10 minutes.

15 minute warm up followed by 10 x 1 minute at 5K pace with a one minute jog recovery. 15 minute cool down

An easy run of 40 to 50 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.